The Foundry Union Station – CrossFit
Context
Practice
Metcon
A: (18.03.15) obstacle course 1.1 (AMRAP – Reps)
In teams of 2:
2x.
AMRAP 4
Assault bike calories
AMRAP 4
Row for calories
AMRAP 4
80ft sandbag over the Wall 80/40/30# (2 reps)
80ft sled push/pull 160/115/70# (every 20ft =1 rep)
4 target shots – ( missed shots 3 reverse burpees)
Partners are working at the same time in the same station.
score is total accumulated calories and reps from amrap.
Rest, Recovery, Mobility
Coaches choice mobility or ROMWOD
Cash Out
3 rounds
20 Plate ground to overhead
10 knees to elbows