Announcements
Olympic Lifting Course: Saturdays in January starting 1/10 – Check our newsletter for more information!
The Foundry Printers Row, The Foundry Union Station – CrossFit
Double Metcon!
Warm-up
With a partner
– 5, 4, 3, 2, 1 Air Squats while partner holds bottom
– 10 Pushups facing each other, alternate slapping right hand to partner’s right hand, left hand to partner’s left.
– 20 Sit-Ups – pass a Medicine ball to your partner each rep.
Metcon
Metcon (Distance)
AMRAP 13 – Team of 2
– Row for meters
* switch partners every 250m
Metcon
Metcon (AMRAP – Reps)
6 Rounds – :90 Work / :90 Rest
– 9 Squat Cleans 135/95
– AMRAP Lateral Bar Hops
* Rx+ 165/115 & Burpee Bar Hops