CrossFit Factory Square – CrossFit

Metcon

Metcon (Time)

Teams of 2

1 Works 1 Rest

150 Hand Stand Push Ups

2 Mile (broken into 400s/1 Mile Each)

300 Air Squats

4000 M Row (break into 250s/2k each)

500 Push Ups

(*break up gymnastic and metabolic work evenly to accomplish the reps*)

Strength

Bench Press (EMOM x 5 10 reps at 65%)

This can be done post work out and is voluntary.