The Foundry Union Station – CrossFit

Warm-up

Warm-up (No Measure)

IN TEAMS OF 2…

AMRAP x 8 MINUTES

8 MB side toss

8 Synchronized step-ups

8 Cal Bike

* P1 does cal on the bike while P2 holds front plank, then switch.

Partner Strength

Power Snatch (3×3)

3 x 3

Power Snatch

*Keep loading moderate and reps TNG for all three sets. Should be heavier than loading in the workout. Rest while your partner lifts.

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

12 ROUNDS FOR TIME

3 Up-Downs

5 Power Snatch (115/75)|(75/55)

7 Box Jump (24/20)

9/7 Cal Bike

*P1 works while P2 rests. Partners alternate every full round. Each partner completes 6 rounds.

**** 22 min cap ****