The Foundry Union Station, The Foundry Printers Row – Team CrossFit
Dynamic Duo (AMRAP – Rounds and Reps)
20 minute AMRAP (as many rounds as possible) –
With a partner, split the work up any way you desire, one person working at a time
6 x 10m out 10m back Bear crawl (Performance: +140lb, Athletic*: +90lb, Health: +0lb)
6 Muscle-ups OR 4 jumping chest-to-bar + 2 ring dips or per MU rep (both ‘Rx’)
*scaled to jumping pull ups and push ups.
30 Russian kettlebell swing (Performance: 70lb / Athletic*: 53lb / Health: 35lb)
20 Push jerk from the rack
(Performance: 135lb / Athletic*: 85lb / Health: 55lb); partner must hold the kettlebell in one hand for reps to count
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 – 5 rounds, about 4 min per round.
Scale Up RX+ : 88+/62lb kb and 155/95lb bar