Wednesday 10.31.18

The Foundry Union Station – CrossFit

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Context

Competition

Mobility

coaches choice

Strength

Congratulations! You made it to the end of the Pull Up Challenge.

A: 69 Strict Pull Ups (Time)

Complete 69 Strict Pull Ups for time CAP 10

B: HALLOWOD (foundry version) (Time)

For Time CAP 25

10 Burpees

31 Russian Kettlebell Swings (70/53/35 lb)

10 Burpees

31 Box Jumps (24/20/12 in)

10 Burpees

31 Push Presses (95/75/55 lb)

10 Burpees

31 Medball Sit ups (20/14/10 lb)

10 Burpees

31 Ball Slams (20/14/10 lb)

10 Burpees

31 Alt. Dumbbell Snatches (50/35/20 lb)

1031 meter Row

Metcon