CrossFit Factory Square – CrossFit

Metcon

Using a continuous runing clock from 0-10minute mark complete

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Metcon

From 10-20 minute mark complete the following:

Metcon (Time)

7-9-12-15-17

DB Front Squats 50/35

Calorie Row
For Annie scale accordingly, for the second metcon use two dumbbells, hands must be around the handles and no part of the hand can touch the shoulder when positioning the dumbbells in the front rack.