The Foundry Union Station, The Foundry Printers Row – Team CrossFit
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:
100 meter Sprint
rest 5 minutes
For Time CAP 12
5 rounds of
9 AKBS 53/35
* 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.