CrossFit Factory Square – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

“17.3 with a twist”

Prior to 8:00 minutes, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 Squat Cleans, 95/65 lb.

3 rounds of:

7 chest-to-bar pull-ups

5 Squat Cleans, 135/95 lb.

*Prior to 12:00, complete

3 rounds of:

8 chest-to-bar pull-ups

4 Squat Cleans, 185/125 lb.

*Prior to 16:00, complete

3 rounds of:

9 chest-to-bar pull-ups

3 Squat Cleans, 225/155 lb.

*Prior to 20:00, complete

3 rounds of:

10 chest-to-bar pull-ups

2 Squat Cleans, 245/170 lb.

Prior to 24:00, complete

3 rounds of:

11 chest-to-bar pull-ups

1 Squat Clean 265/185 lb.

*If all reps are completed, time cap extends by 4 minutes.

Modify this work out using lighter weights and regular pull ups or ring rows