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!