The Foundry Union Station, The Foundry Printers Row – Team CrossFit
Warm-up (No Measure)
400 m run
2x
10 squat stretch
10 kb goblet squats
10 wall balls
20 mountain climbers
Metcon (AMRAP – Rounds and Reps)
With a team of two and a running clock CAP 35 complete the following:
AMRAP 20
10 power cleans 155/105
20 partner medball sit ups 20/14
30 air squats
400 m run
One person working at a time, run is completed together.
RX+ 185/155, Front rack sandbag squats 40/20
Run counts as 40 reps, total reps in a round is 100
At the 20 minute mark
Metcon (Time)
3 rounds for time (Time is over at the 35 minute mark)
With your same team, follow the leader style.
8 thrusters 95/65
4 burpees over the bar
200m run
RX+115/85
*athlete #1 must complete 1 round before athlete #2 can start the thrusters. The workout continues in the same fashion until both athletes have finished all 3 rounds.