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

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Metcon (AMRAP – Rounds and Reps)

20 min Amrap

200m Shuttle W/ Burpee every 10 m

40 Ball slams 20/14

200m Shuttle W/ Burpee every 10 m

40 Air Squats

*During the 200m Run alternate partners every 20m

* Chest touches the ground behind the line each time

*During the ball slams and air squats alternate every 10 reps between partners. While one partner works, the other must hold plank position.

RX+

Sub air squats with wall balls 30/20

Sub plank hold with handstand hold (may use wall)