CrossFit Factory Square – CrossFit

Running

400m Run (Time)

Max Effort 400m Run
Rest 3 minutes

800m Run (Time)

Max Effort 800m Run
Rest 3 minutes

1-Mile Run (Time)

Max Effort 1-Mile Run
Record the length of time to complete each run separately.

WOD

Metcon (AMRAP – Rounds)

3 minute A.M.R.A.P.

3 Power Cleans 135/95

6 Push-ups

9 Air Squats

1 minute Rest

x 3 or 5 rounds

Modifications:

L-1 75/45, modified push ups on rack

L-2 95/65 modified push ups on rack

L-3 115/75, Rx push ups or modified push ups on rack

Hang clean above the knee high pulls 5×5

Russian Twists 100 reps break up however weighted of your choice
*score is complete rounds, not rounds and reps.