The Foundry Union Station – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND…

:30 at each station, non-stop:

-Jumping Jacks

-Up Downs

-Sit Ups

-Mt. Climbers

Then in teams of 3…

AMRAP x 2 MIN

P1 – 2 Burpees + 1 Push-Up

P2 – KB Farmer’s Carry Hold

P3 – Rest

AMRAP x 2 MIN

P1 – 50m Jog Relay

P2 – KB Farmer’s Carry Hold

P3 – Rest

AMRAP x 2 MIN

P1 – 1 Lungester w/ Med Ball (Lunge, Lunge, Thruster then pass to partner)*

P2 – KB Farmer’s Carry Hold

P3 – Rest

Workout

Metcon (AMRAP – Reps)

PARTNER WORKOUT*

IN TEAMS OF 3…

AMRAP x 10 MINUTES

Max Bench Press (135/95)|(95/65)

-Rest 3:00-

AMRAP x 10 MINUTES

Max 100m Sprints

-Rest 3:00-

AMRAP x 10 MINUTES

Max DB “Lungesters” (40/30)|(30/20)**

**1 Rep Lungester = 1 FR Lunge Left + 1 FR Lunge Right + 1 Thruster

*Partner 1 works while Partners 2 & 3 rest. Partners alternate as needed. During each AMRAP, Kettlebells (70/53)|(53/35) must be held in farmers hold by one partner. Bells can not touch the ground and must be handed off between partners. If the bells go to ground during the AMRAP, all athletes must stop work and run a penalty 400m lap. In rest period, bells can go to the ground.