CrossFit Factory Square – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Minute A.M.R.A.P.

15 Back Squats 135/95 (taken from ground)

10 Burpees

Rest 2 Minutes

Metcon (AMRAP – Rounds and Reps)

6 Minute A.M.R.A.P.

12 Wall Balls 20lbs/14lbs

8 Burpees

Rest 2 Minutes

Metcon (AMRAP – Rounds and Reps)

6 Minute A.M.R.A.P.

9 Hang Power Cleans 135/95

6 Burpees over bar
Modifications:

a. lighter weight on the barbells and wall balls

Accessory work:

Practice Gymnastic Skill work –strict movements or kipping, push-ups, pull ups, pistol progressions etc.