The Foundry Union Station, The Foundry Printers Row – Team CrossFit

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(No Measure)

10 m Dynamic Warm Up Down – jog back

-High knee pull

– lunge w/ twist

– single leg RDL

– figure four stretch

– high knee run

– skip for hight

– burpee broad jump

Metcon (Time)

Partner WOD CAP 30 (relay style, i.e. one person works and finishes the movement, then the next person. then both partners move to next movement)

5 Rounds for time

10 kb swings (US 53/35)

25 DUs (75 singles)

10 Burpee Box Jumps

100m Sprint

R+ 70/53 kb, 30 inch box