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

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Metcon (Time)

For Time CAP 34

Team of 2, one person working at the time (except during run and sit ups)

400 m run

54 kbs russian 53/35

44 Overhead lunges 45/25

34 synchonized sit ups

24 Power Cleans 155/105

14 burpee box jump over

4 Rope Climbs (scale to lower)

14 burpee box jump over

24 Power Cleans 155/105

34 synchonized sit ups

44 Overhead lunges 45/25

54 kbs russian 53/35

400 m run

RX+ 185/125, kbs 70/53

** At the conclusion, the teams with the top two Rx and non-Rx scores will face off in a sprint round of the workout:

– 2x200m relay

– 24 kbs russian 53/35

– 24 Overhead lunges 45/25

24 synchonized sit ups

24 Power Cleans 155/105

24 burpee box jump over

4 Rope Climbs (scale to lower)