The Foundry Union Station – Team CrossFit
Metcon (AMRAP – Rounds and Reps)
Teams of two or three
AMRAP 9
-20/15 Cal Row
-10 SDHP 100/70
– 5 HSPU
REST 3 MINUTES
AMRAP 9
-20/15 Cal Row
-10 Back Rack Reverse Lunge 100/70
– 5 Ring Row (toes at eye level)
*Switch when everyone finishes their movement
*1 Round is the Completion of all movements by all teammates
R+ Sub SDHP with 315/225 DL, Sub Lunges with Pistols, sub ring rows with strict Pull-ups