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

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Metcon (Time)

Team WOD

In team of two complete the following. Only one person working at a time, except for the run.

With a running clock for total reps and rounds and total time. TOTAL CAP TIME 33

1) AMRAP 12


60 double unders

45 Box Jumps 24/20

30 Deadlifts 185/135

rest 3 min (12:01-15:00)

2)AMRAP 10


30 sit ups

45 burpees

60 Wall balls

(25:01-33:00) at the end of this AMRAP immediately run out for

-800m run.

WOD is over when the both athletes have completed the 800m run.

RX+ 225/155

Metcon (AMRAP – Rounds and Reps)

1)AMRAP 12

Metcon (AMRAP – Rounds and Reps)

2) AMRAP 10