The Foundry Union Station, The Foundry Printers Row – Team CrossFit

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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

100 meter Sprint

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.