The Foundry Union Station – Team Metcon

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31 Heroes (Foundry Modified) (AMRAP – Rounds and Reps)

Teams of 2


8 Thrusters

12 Toes to Bar (athletic: toes to shoulders, fitness: 12 medball sit ups)

11 box jumps (30″/24″/20″)

Performance (RX):115/85#

Athetic: 95/65#

Fitness (Health): 75#/55#

RX+: 155#/105# and 6 Rope Climbs

Partner 1 performs the workout listed above. Partner 2 runs 350 meters with a plate (45#/25#/15#). When Partner 2 returns from the run, Partner 1 will grab the plate, and begin their 350 meter run, while Partner 2 continues the workout where Partner 1 left off.

Mark a round completed following the 11 box jumps. This is an AMRAP workout so score is total rounds and reps at the end of 31 minutes.

Scaling: The box is on the higher side and the weight on the thruster is on the heavier side. The barbell should be a weight that athletes are able to complete 8+ repetitions unbroken when fresh, but will likely have to break-up into two sets during the workout.