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The Foundry Union Station – Team CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of two or three

AMRAP 9

-20/15 Cal Row

-10 SDHP 100/70

– 5 HSPU

REST 3 MINUTES

AMRAP 9

-20/15 Cal Row

-10 Back Rack Reverse Lunge 100/70

– 5 Ring Row (toes at eye level)
*Switch when everyone finishes their movement

*1 Round is the Completion of all movements by all teammates

R+ Sub SDHP with 315/225 DL, Sub Lunges with Pistols, sub ring rows with strict Pull-ups