The Foundry Union Station – Team Metcon
Metcon (AMRAP – Rounds and Reps)
With a Partner
-only one person working at a time. Athletes decide how to divide the work.
AMRAP in 20 minutes of:
30 Double-Unders
15 Pull-Ups
15 Push-Ups
200m row
rest 5 minutes
Metcon (Time)
For Time CAP 12
5 rounds of
9 AKBS 53/35
9 Burpees
* one athlete working at a time. Each athlete completes 5 rounds (10 rounds total)
Alternate roles every round.
ex. P1 completes akbs and burpees then P2 starts working on the akbs and burpees.