The Foundry Printers Row, The Foundry Union Station – Team CrossFit

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Metcon (AMRAP – Rounds and Reps)

In Teams of 2:

With a running clock, from 0:00-7:59 complete AMRAP #1 of

21 double unders ( 42 singles)

15 Hang power snatch. 95/65/35

9 burpees

Divide the movements as desired. One athlete working at a time.

At the 8:00 mark complete

1600 m run with a partner*

Then at the 16:00 minute mark start AMRAP #2 of

21 bar hops

15 hang power cleans 95/65/35

9 wall balls 20/14/10

Divide the movements as desire. One athlete working at a time.

The WOD will stop at the 24 min mark.

Score total rounds and reps combined.

*if the run is completed before the 16:00 mark the athletes get to rest. If the run takes longer, the athletes will start the AMRAP immediatly after they come back from the run.

Scaling guideline: 8-16 rounds