The Foundry Union Station – Team CrossFit

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Metcon (AMRAP – Rounds and Reps)

“Heavens to Betsy”

As many rounds as possible (AMRAP) in 20 minutes. With a partner.

16 jerks (Health: 45lb, Athletic: 85lb*, Performance: 135lbs)

40′ walking lunge (together)

32 American Kb swings (Health: 26lb, Athletic: 35lb*, Performance: 53lbs)

200m run (together)

*Women’s “Performance” weights and reps (Rx)

Scale up: 70/53lb kb

Scaling Guide: : 5 – 8 rounds, about 3.5 minutes per round. Scale Up: 105/155lb bar and 53/70lb kb.

Coaching Tips: Plan on breaking the jerks up into small, fast, sets. Keep in mind that both partners must complete the lunges together. Keep the back flat on the kb swings, and stay near your partner for fast transitions.

Indy Version: 6 jerks, 40′ lunge, 12 kb swings, 8 min AMRAP.