The Foundry Union Station, The Foundry Printers Row – Team CrossFit
Metcon (Time)
with teams of 2 or 3
with a running clock CAP 28, FOR TIME
BUY IN:
100 CAL row
then
200m run
100 RKB swings (53/35)
200m run
80 burpees
200m run
60 wall balls 20/14
200m run
40 box jumps 24/20
200m run
20 push ups
200m run
10 pull ups
RX + HSPU, MU
-one athlete working at the time, runs are completed together.
*If done before CAP TIME
Then
Metcon (AMRAP – Rounds and Reps)
AMRAP in the time left
5 toes to bar
10 push ups
15 goblet squats 53/35
rotate every completed round.