The Foundry Union Station, The Foundry Printers Row – Team CrossFit
Metcon (AMRAP – Rounds and Reps)
With a runnig clock
AMRAP 20
partner a: 600m run
partner b: AMRAP
7 burpees
11 wall balls
15 ball slams
*The switch happens when partner a comes back from the run.
Then at the 20 min mark:
Metcon (Time)
For Time CAP 20
3 Rounds of
24 box jumps 24/20
24 rkb swings 53/35
24 weighted overhead lunges 45/25
RX+ 70/53