The Foundry Union Station, The Foundry Printers Row – Team CrossFit
Metcon (Time)
“Annie, Run and Drop.”
With a partner complete. One person working at the time, both athletes have to complete the prescribed rep scheme for each movement before moving on.
(ex. P1 does 30 dubs, takes a break while P2 starts working on his set of 50, until they complete a total of 100 dubs in the first set, then move to the sit ups)
400 m run*
50 double unders
50 air squats
50 sit ups**
400 m run
40 double unders
40 air squats
40 sit ups
400 m run
30 double unders
30 air squats
30 sit ups
400 m run
20 double unders
20 air squats
20 sit ups
400 m run
10 double unders
10 squats
10 sit ups
* Run is completed together with a 20/14 pound medball.
sub double unders w/ target taps to a 6″ target.
RX + weigthed sit ups 20/14, goblet squats 44/26