Workout of the Day

Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Back Squat (1 x 20 5lbs heavier than 102218)

Metcon

Metcon (Time)

2 Rounds of

25/20 Cal Bike

20 Box Jump Overs 24″/20″

15 Hang Power Cleans 155/105
scale option 1: 2 rounds of 15/12 cal bike, 10 bjo shorter boc and 10 hpc lighter weight

scale option 2: 2 rounds of 20 cal bike/15, 15 bjo rx or shorter box, 12 hpc rx weight or lighter weight

CrossFit Factory Square – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

30 Minute A.M.R.A.P.

100 Calorie Row

15 Box Jumps 24”/20”

15 Burpees
Wod Details:

Fatigue is bound to set in through out this work out, decrease the time domain to 20 minutes if needed and drop the Row to 80 calories. Shorten the height of the box jump to keep athletes moving quickly if needed.