The Foundry Union Station – CrossFit

Warm-up

Warm-up (No Measure)

In teams of two

400 meter Row alternating every 50 meters

Then…

AMRAP 4

6 Inchworms

6 Up downs

6 Ring rows

6 Small Kipping –>Big kipping—->Kipping pull-ups

Partner Workout

Metcon (No Measure)

“BREAK UP / MAKE UP”

IN TEAMS OF 2…

Part A: “The Break Up” – EMOM for As Long As Possible:

1st minute: 1 Push Press (125/85 lb) + 1 Burpee

2nd minute: 2 Push Presses (125/85 lb) + 2 Burpees

3rd minute: 3 Push Presses (125/85 lb) + 3 Burpees

etc…

10 min break

Part B: “The Make Up” – 6 Rounds (alternating) for Time of:

5 Squat Cleans (125/85 lb)

10 Pull-Ups

200 meter Row

One partner completes a round while the other performs a Max L-Sit

Complete part A together, then start Part B.