The Foundry Union Station – CrossFit

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Coaches Choice


A1: Bench Press (5 x 5 @10×1)

A2: Strict pull up (5 x Max sets.)

Prone grip on both hand. Start at full extension of the arm. Rep is completed once the chin is over the bar.
score total reps,

write down sets in notes.


B: PANIC BREATHING (Foundry Mod) (Time)

For Time (with a Partner) CAP 17

500-400-300-200-100 meter Row (x2)

Partner Kettlebell Rack Hold ((35#/26#/18)X2)

5 Burpee penalty for each drop of kettlebells

With a running clock rows will be performed alternating between teammates, as time trials for each distance: 500/500, 400/400, 300/300, 200/200, 100/100.

Every row is to be performed at maximum intensity while the other partner “rests” with two kettlebells in rack position. The “resting” partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row.

Unracking of kettlebells before the end of the row results in a 5 synchronized burpee penalty for every offense, to be paid at the end of the workout.

RX+: 53#/35#