The Foundry Printers Row, The Foundry Union Station – Team CrossFit
Metcon (Time)
In teams of three complete for time…
3×200 meter sprints (relay)
150 double kb thrusters 53/35
100 C2B Pull-ups
50 Box Jumps 30/24
3×200 meter sprints (relay)
During runs
*one person runs the 200m sprint at a time
During work
*one person works at a time
*one person must hang on the bar while work is occurring
*one person rests
SCALE THE KB’S IF YOU HAVE TO
Rx+ 70/44 kb, 36″/30″ Box Jumps (men add two 55lb plates to the top of a 30 in box)