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

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The Avengers (Time)

For time. Teams of 3.

2000m row (one person working at a time)

5 rope climbs 15’ (Health: 2 rope lay downs = 1 rope climb), one person at a time

400m sandbag carry (Health: 10 lbs mb, Athletic*: 20lbs, Performance: 40lbs), or 2 plates shared between partners (15/25*/45), all partners run together

20 ‘heavy’ front squats (Health: 65lbs, Athletic*: 115lbs, Performance: 185lbs), partners can help get the bar off the floor

40 kipping pull ups while one partner hangs (the other can rest)

60 push-ups while partners both hold elbow or straight arm plank

80 American kb swings (Health: 26lbs, Athletic*: 35lbs*, Performance: 53lbs), 2 kettlebells per team working (two people at once)

1000m row (one person at a time)

*Women’s “Performance” weights and reps (Rx)

INDY VERSION: 700m row, 2 rope climbs, 100m sb carry, 1 min rest, 6 heavy front squats (use a rack if necessary), 15 kipping pu, 20 push ups, 1 min rest, 30 kb swings, 300m row

Scaling Guide: 25 – 33 min