The Foundry Printers Row, The Foundry Union Station – CrossFit

View Public Whiteboard


Phineas and Ferb (AMRAP – Rounds and Reps)

25 minute AMRAP (as many rounds as possible)

(with a partner, split as desired)

Row (Health: 1500m / Athletic*: 1800m / Performance: 2000m)

Then as many rounds as possible with the remaining time:

40 kettlebell snatch (Health: 26lb / Athletic*: 35lb / Performance: 53), alternate hands and partners as desired

80′ kettlebell overhead walking lunge (same)

30 ring push-ups

30 box jumps (Health: 12”/ Athletic*: 20”/ Performance: 24”)

400m bumper plate farmer carry (Health: 15lb / Athletic*: 25lb / Performance: 45lb), one partner carries both plates, run together, switch off as desired

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 2-3 rounds. 7-10 min for the row, then 8-9 min per round