The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
Partners: 2 times through both…
a.
3 minute row while other moves through below, then switch…
b.
10 pvc OHS
10 kip swings
5 pushups
CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
Metcon (5 Rounds for calories)
Rowing Intervals for MAX POWER (watts)
Every 2 minutes…
1. 10s max effort
2. 20s max effort
3. 30s max effort
4. 20s max effort
5. 10s max effort
Coaches: Set clock to 1 minute (people will partner up)
Score = calories per round, PUT WATTS IN NOTES