Wednesday, November 26th, 2014

The Foundry Printers Row, The Foundry Union Station – CrossFit

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Metcon

Metcon (Distance)

Death by 20m Shuttle Run (10m down and back)

5mins Rest

Death by 30m Shuttle run

Score = total meters covered

Metcon (AMRAP – Reps)

11min AMRAP

HSPU

Pull Ups

2,4,6,8,10 etc

Score = total reps

Rx + = Strict both movements