The Foundry Union Station – CrossFit

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Coaches Choice

Skill Work

Rowing Technique Review

A: (18.10.18) (Time)

In teams of 2.

Row 6000 meters for time CAP 30

Switch must happen every 1000 meters

As one partner rows, the other partner works on pull ups for the day or constantly complete a carry (farmers/waiters/bearhug keg/ yoke/ etc.)

(active recovery option: 20 min on bike and/or complete this metcon under 70% of RPE or Not For Time)

Rest, Recovery, Mobility

Group mobility at the end of class