The Foundry Printers Row, The Foundry Union Station – Team CrossFit

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3rd Wheel (AMRAP – Rounds and Reps)

30 minute AMRAP (as many rounds as possible)

Teams of 3

400m medball run -one medball shared, everyone runs together- (Health: 10lb / Athletic:14# lb* / Performance: 20#lb)

60 med ball good mornings (10/14/20lbs)

10 muscle ups OR 20 jumping chest-to-bar pull-ups

50 double kb thrusters (Health: 18lb / Athletic*: 26lb / Performance: 35lb)

10 strict handstand push-ups (Health: 10 strict db presses/ Athletic: 1 abmat / Performance: *10 head to floor)

40 power snatches (Health: 35lb hang muscle snatch, Athletic*: 65lb / Performance: 95lb)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 2 – 3 rounds, about 12 minutes per round.