The Foundry Union Station, The Foundry Printers Row – Team CrossFit
Metcon (AMRAP – Rounds and Reps)
Teams of 3, one person working at the time. Teams can split the work as desired. (This allows for some strategy 😉 )
For total rounds and reps:
11 min AMRAP (Rounds and Reps)
100m run* w/ sand bag (40#/20#/14# medball)
5 burpees
10 sit ups
15 air squats
rest 3 min
11 min AMRAP
250 m row*
20 ft. front rack lunges w/ sand bag **(40#/20#/14# medball)
10 ring rows***
5 burpees
*Run counts as 1 rep, row counts as 10 m=1 rep
** Lunges count 10ft = 1 rep
** Ring Rows RX is shoulders just under the rings, body parallel to the ground and rings must touch the chest at the top.
RX+ Ring Rows w/ feet on top of a box and at the same height of the rings.