The Foundry Union Station – CrossFit

Warm-up

Warm-up (No Measure)

In Teams of 2

3 ROUNDS…

5 Push-Up + Partner Tap

10 Synchronized DB Thruster

10 Synchronized Light Kip —>Big Kip—> Kippin pull-ups

into..

AMRAP 6

20ft Wheelbarrow

20ft Bear Foam Roller crawl(Forward & Backwards 40ft total)

:30 Wall Sit MB OH Passes

Practice

Spend 10 min to practice with your pal, Synchronized Deadlift and build your weight up as you go!

Workout

Metcon (AMRAP – Reps)

AMRAP x 15 MINUTES*

3 Partner Deadlift

3 Burpee Box Jump over

6 Partner Deadlift

6 Burpee Box Jump over

9 Partner Deadlift

9 Burpee Box Jump over

ETC…

Deadlift (315/275)(215/185)
Split the burpees with your pal, however you want!