Workout of the Day

CrossFit Factory Square – CrossFit

Metcon (Time)

Performed: 1, then 2 – 1, then 3 – 2 – 1, etc.

1 Rope Climb (Mod: Chest to Bar Pull with or without band)

2 Wall Walks

3 Toes to Bar (Mod: Knees to Elbows)

4 KB Swings 70/53

5 Goblet Squat 70/53

6 Push Ups

7 Sit ups

8 Box Jumps

9 Wall Balls

10 Cals on Rower

11 Pull Ups (Mod: Ring Rows)

12 DB Man Makers (https://www.youtube.com/watch?v=iMNnvhg1JcM)

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