The Foundry Union Station, The Foundry Printers Row – Team CrossFit
Metcon (AMRAP – Rounds and Reps)
With a Team of 2, only one person working at the time.
Burpees are completed by both team members.
AMRAP 16
“TEAM AIR FORCE”
20 Thrusters (95/65 lbs)
20 Sumo Deadlift High-Pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65 lbs)
20 Front Squats (95/65 lbs)
RX+ 135/95
Athlete must do 4 burpees at the beginning of every minute, including at the start of the WOD, before moving on to the barbell work. Athlete is allowed to move to the next barbell skill once the team has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.
REST 6 MINUTES
then
Metcon (Time)
FOR TIME CAP 16
One person working at the time, including the run.
-400 m run
20 Thrusters (95/65 lbs)
-200 m run
20 Sumo Deadlift High-Pulls (95/65 lbs)
-200 m run
20 Push Jerks (95/65 lbs)
-200 m run
20 Overhead Squats (95/65 lbs)
-200 m run
20 Front Squats (95/65 lbs)
-400 m run