The Foundry Union Station – CrossFit

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Context

Training

Mobility

Coaches Choice

Metcon

A: 19.03.12 (Time)

For Time CAP 30:

Buy in:

200 double Unders (Athletic: 100 doubles, Fitness: 300 singles)

then

120/100 calories row

80 single arm kettlebell swing 35#/26#/18#

60 wall balls 20/14/10#

40 tuck ups

20 ring push ups (Athletic: push ups, Fitness: banded push ups)

RX+: 100/80 AB cals, 53/35# kb , 10 ring muscle ups.

Accessory

4x

25 band pull aparts

15 second hollow rocks