The Foundry Union Station – Team Metcon

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When reality hits (AMRAP – Rounds and Reps)

In Teams of 2

Alternating every full Round


12 calorie row

8 Box Step Overs 20″

4 DB/KB thrusters

**One person has to complete a rope climb every transition or 2 rope lowers. Every team member has to at least complete 1 rope climb or rope lowers during the workout.

*Choose your own adventure. The goal is to complete each round :45-2:00 minutes.


12/8 Cal Assault Bike (17/12 Cals AD6 Bike)

8 Box Step Overs 24″/20″, 50# x 2/ 35# x 2 DB

4 Thrusters 50# x 2/ 35# x 2 DB

*One person has to complete One Ring Muscle Up every transition. (Missed RMU penalty 5 burpees). Every team member has to complete at least 1 RMU during the WOD.