The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
400m jog
20 partner medball squat tosses
16 partner medball slams
12 partner plank medball rolls
Metcon (Time)
Teams of 2 – CAP 10
21 – 15 – 9
Thrusters (95/65)
Lateral Bar Hops
P1 – 21 Thrusters and 21 Hops
P2 – Holds Plank (Low/High)
*Switch
P1 – Holds Plank (Low/High)
P1 – 21 Thrusters and 21 Hops
P1 – 15
P2 – Plank
*Switch
P1 – Plank
P1 – 15
P1 – 9
P2 – Plank
*Switch
P1 – Plank
P1 – 9
*Switch is based on completion of work.
Metcon (AMRAP – Rounds and Reps)
Teams of 4 – AMRAP 20
40 – Over The Bar Quad Ball Burpees (20/14)
400m Run w/ 1 Medball(20/14) and 1 Sandbag(40/20) Per Team