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