The Foundry Union Station, The Foundry Printers Row – Team CrossFit

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Metcon (Time)

Team WOD- In teams of two

4 Rounds for time and reps of the following:

One person will do 15 box jumps and the other will do max reps of the designated exercise until their partner completes the box jumps , after completed then switch roles.

After both people have completed the box jumps and the exercise, you move to the next movement.

In total there are 4 rounds and you will keep a running tally of the reps completed for your team. Box jumps do not count.

Two scores : Total Time and Reps

4 Rounds For Time:

Round 1: 15 box jumps/ Overhead Squat (95/65/35)

rest 1 min

Round 2: 15 box jumps / burpees over bar

rest 1 min

Round 3: 15 box jumps / Hang power snatch (95/65/35)

rest 1 min

Round 4: 15 box jumps/ chest to bar pull ups

(scaled to: jumping CTB)

RX+ 115#/bar muscle ups

Metcon (AMRAP – Reps)