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),