CrossFit Factory Square – CrossFit

Metcon (AMRAP – Rounds and Reps)

Death by 50′ Suicide Sprints (12 minute cap)

*In minute 1 – sprint length of exercise floor (50′)

*In minute 2 – sprint length of exercise floor 2 times

*In minute 3 – sprint length of exercise floor 3 times

~Continue adding 1 length of floor each minute until you can no longer complete the given number of sprints within the minute or you successfully reach the cap (12 minutes). If you fail before 12 minute cap, start back at 1 and continue from that point. Example: If at minute 7 you only successfully get 6 sprints completed then on minute 8 you will start over and do 1 sprint.

This will be scored by recording your last full completed round plus number of sprints completed after that point.

Metcon (AMRAP – Rounds and Reps)

Death by Pull-up (12 minute cap)

*In minute 1 – perform 2 pull-ups (scale: banded chest to bar)

*In minute 2 – perform 4 pull-ups

*In minute 3 – perform 6 pull-ups

~Continue adding 2 pull-ups each minute until you can no longer complete the given number of pull-ups within the minute or you successfully reach the cap (12 minutes). If you fail before 12 minute cap, start back at 2 and continue from that point. Example: If at minute 8 you only successfully get 14 pull-ups completed then on minute 9 you will start over and do 2 pull-ups.

This will be scored by recording your last full completed round plus number of pull-ups completed after that point.

Metcon (AMRAP – Rounds and Reps)

Death by Burpee (12 minute cap)

*In minute 1 – perform 2 burpees

*In minute 2 – perform 4 burpees

*In minute 3 – perform 6 burpees

~Continue adding 2 burpees each minute until you can no longer complete the given number of burpees within the minute or you successfully reach the cap (12 minutes). If you fail before 12 minute cap, start back at 2 and continue from that point. Example: If at minute 8 you only successfully get 12 burpees completed then on minute 9 you will start over and do 2 burpees.

This will be scored by recording your last full completed round plus number of sprints completed after that point.

Metcon (No Measure)

Post WOD Party

Death by Abmat Situp (no cap)

*In minute 1 – perform 3 abmat situps

*In minute 2 – perform 6 abmat situps

*In minute 3 – perform 9 abmat situps

~Continue adding 3 abmat situps each minute until you can no longer complete the given number of situps within the minute. No cap – when you are done you are done!