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