CrossFit Factory Square – CrossFit

Metcon

Metcon (Time)

50/35 Calorie Bike

10 Rounds of “Cindy”

5 Pull ups

10 Pushups

15 Air Squats
modifying this work out so that way the athlete can perform a round of cindy per minute if that means decreasing the reps to 3/6/9 to complete a round of Cindy in the given minute then so be it. Ring rows or jumping pull ups for a scale, modify push ups from the knees and as always perform that perfect air squat, for the bike, pick a distance where the athlete can finish it in under 4 minutes