CrossFit Factory Square – CrossFit

Metcon (Time)

Complete : Do 1; then 2 and 1; then 3,2,1; etc.

1 Ring Muscle up (modification – bar mup or strict ring dip)

2 Wall Walks (RX = nose to wall)

3 Box Jumps 30/24

4 Pull-ups (modification – ring rows)

5 T2B (modification – knees above hip)

6 Burpees

7 Jump Squats (RX= hips below knee at bottom and hips open at top, feet leaving ground for jump)

8 AbMat Situps

9 KB Swings 70/53

10 Wall balls 20/14

11 Alt. Pistols

1200m row