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

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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