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

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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.