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

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Metcon (Time)

In teams of 2, CAP 45


2 RFT:

400m Run*

26 Hand Release Push-ups

400m Run

26 aKBS (53/35/26#)

400m Run

26 Sit ups

400m Run

26 Deadlifts (155/105/85)

400m Run

26 Wallballs (20/14/10)

400m Run

26 Box Jumps (24/20/12″)

*Health 200m run

The runs are completed together.

Each athlete must complete 26 reps of each movement before moving on, however work sets can be split as desired. Ex A1 does 5 DL then A2 does 5 until they both have 26 reps.