The Foundry Union Station, The Foundry Printers Row – CrossFit

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12 rounds of :30 sec on/:15 off

A) row

B) 3-5 kips + 3-5 push ups

C) table tops

D) scap pull ups- pulling variation


OTM 10: Ring AND Bar Muscle Ups

Odds >> 1-5 ring MU (scale = dips)

Evens >> 1-5 bar MU (scale = chest to bar)


Metcon (AMRAP – Reps)

5x (3 min on/ 3 min rest)

500m row + AMRAP box jump overs 24/20
Score = reps of box overs

Partner up: one works while the other rests/cheers