CrossFit Factory Square – CrossFit

Metcon (Time)

WOD 1:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of:

Goblet Squats 53/35lb KB

Single Arm KB Shoulder to Overhead

*must walk 100 feet with KB (down and back) between each moment

Metcon (Time)

WOD 2 In Back Room:

21 Burpees over rower

21 Pike Ups on Rower https://www.youtube.com/watch?v=GxOAf5xN9-8

500m Row (damper on 10/8)

15 Burpees over rower

15 Pike Ups on Rower

500m Row

9 Burpees over rower

9 Pike Ups on Rower

500m Row