The Foundry Union Station – Event
Warm-up
Strength
Sled Push
Max Weight added to sled
– 10m Push in 7 seconds
Ring Rows (4×6)
– Select a body angle that is challenging for you but allows you to complete all 6 reps with good form
Metcon
Metcon (AMRAP – Rounds and Reps)
“Mallers”
AMRAP 20 – Teams of 2
One person works at a time (*except during situps)
– 50 Wall Balls
– 40 MB Situps w/ pass
– 30 cal Assault bike or row
– 20 Burpees
– 10 reps of 20′ lunge