The Foundry Union Station – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
P1 Rows
P2 Shoulder taps 10 —> DB strict press 5ea —-> Bootstrap squats 5
Then switch
Skill
Metcon (Time)
IN TEAMS OF 2 FOR TIME
50 Sync DB Snach (50/35)(35/20)
50 Cal Rower
50 Sync DB clean & Jerk (50/35)(35/20)
50 Cal Rower
50 Sync DB Thrusters (50/35)(35/20)
50 Cal rower
15 CAP
*Split the calories however you want with your partner
Workout
Metcon (Time)
IN TEAMS OF 2 FOR TIME
250 Russian KB Swing (70/53)|(53/35)*
*Every minute, perform 5 Up-downs Standard for Russian today is eye-level and only slight bend in the elbow.
Split the work however you want with your partner.