The Foundry Union Station – CrossFit
Warm-up
Warm-up (No Measure)
In teams of two
800 meter Row alternating every 200 meters
Then…
AMRAP 4
6 Inchworms
6 Up downs
6 Ring rows
6 Small Kipping –>Big kipping—->Kipping pull-ups
Workout
Metcon (AMRAP – Rounds and Reps)
“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 full round while the other holds a front plank
Complete part A together, then start Part B.