The Foundry Printers Row, The Foundry Union Station – Team CrossFit
We’re going long, people!
(No Measure)
Buddy Carry practice for 5 mins:
back rack, piggy back, back rack lunges, back rack squats, wheel barrow….have fun with this
Metcon (Time)
Partner workout – For Time
40 min cap
100 sand bag lunges (40/20)
80 sand bag G2OH
60 sand bag squats
40 Synchro burpees
100 KB Goblet lunges (53/35)
80 KB G2OH
60 KB Goblet Squats
40 Synchro burpees
*Partners must switch every ten reps (no more, no less)
*synchro burpees – both parters must be standing at the same time
Rx+
– sub Synchro burpees with Synchro Burpee-pull-ups (chin must be over the bar at the same time)
– KB 70/53
BURPEES WON’T KILL YOU!