The Foundry Printers Row, The Foundry Union Station – CrossFit

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Warm – Up (No Measure)

Metcon (Time)

Teams of 4 – 2 Pairs (P1 w/ P2) (P3 w/P4)

3 Rounds For Time CAP 20

P1 –

1 Rope Climb

10 KB Snatch(53/35)

5 Burpees

P2 –

Row 250M


P3 –

3 Pull-ups

20 KB Shoulder To Overhead(53/35)

5 Burpees

P4 –

Wall Sit

*P1/P2 and P3/P4 switch between themselves once both have completed their work.

*P1/P2 and P3/P4 switch work stations once both athletes have done both sections.

*A round is completion of everything…ie everyone has done the rope climb section, row, pull-up section and wall sit.

Metcon (Time)

75 Push-ups For Time CAP 5