The Foundry Union Station – Team Metcon

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Team Jack (AMRAP – Rounds and Reps)

In teams of 2, one person working at a time.

Both people complete the number of reps before moving to the next movement.

(ex. p1: 10 pp, p2: 10 pp, p1:10 kbs, p2:10 kbs, etc)

AMRAP in 20 minutes

-10 Push Presses (115/85 lb)

(P1: Work, P2: hold barbell in front rack)

-10 Kettlebell Swings (1.5/1 pood)

(P1:Work, P2: hold KB any position)

-10 Box Jumps (24/20 in)

(P1:Work, P2: Plank march)


Reduce the weight on the presses and kettlebell swings and the height of the box so each set of exercises can be performed unbroken and with little rest during transitions.