The Foundry Union Station – CrossFit
Warm-up
Warm-up (No Measure)
In teams of 2
AMRAP 5
Row
10 Scap Push-Ups
10 Scap Pull-Ups
5 Med Ball Front Squats
5 Med Ball Push Press
5 Med Ball Thruster
2 Min Break
AMRAP 5
Row
10 Kipping Swings
5 Med ball cleans
5 Med Ball RDL
5 Wall Balls
P1 Rows while P2 Complete the reps then switch
Workout
Metcon (Time)
12 rounds
15 hang snatch (135/95)(95/65)
15 toes-to-bar
*teams may split reps as desired
30 min CAP
Finisher
Warm-up (No Measure)
FOR QUALITY
100 Hollow Rocks
(No Measure)