The Foundry Union Station – Team Metcon
(18.01.20) Sir, Yes Sir! (AMRAP – Rounds and Reps)
16 push ups
16 alternating med ball sit ups (20#/14#*/10#) 4ft apart
16 alternating russian kb (53#/35#/26)
16 Burpees over the partner ( health: chest to the ground, Athletic: low plank, performance: High Plank*)
64 cal row ( partner must hold the kb while other one rows. Kb can’t touch the ground during row and its transitions).
With a partner, working one person at a time except during Burpees and sit ups.
Work can be divided as desired.
Rx+ : ring push ups, ghd medball sit ups (8 each),