CrossFit Factory Square – CrossFit

Metcon (Time)

100 DU’s

90 abmat sit-ups

80(0)m run

70 KB swings 53/35

60 ring rows

50 push-ups

40(0)m OH plate carry 25/15

30 burpees to 25/15 plate

20 split jumps (20 each leg)

10 man makers 35/25 (https://m.youtube.com/watch?v=iMNnvhg1JcM)


CrossFit Factory Square – CrossFit

Metcon (Time)

500m Row

400m Run

300m Row

200m Walking Lunge

100m Row

90 DU’s (180 SU’s)

80 Russian Twists (no weight – hands to floor – 40 each side)

70 seconds Wall Sit Hold

60 seconds HS Hold (scale: Hold top of pushup)

50 second Low Plank Hold

40 second Wall Sit Hold

30 second HS Hold (scale: Hold top of pushup)

20 second Low Plank Hold

10 Pushups