CrossFit Factory Square – CrossFit

Metcon

Metcon (Weight)

6 Touch and Go Reps at a light weight x 5 minutes
use one weight across for all 5 minutes, REST 1 Minute after the 5 minutes

Metcon (Weight)

3 Touch and Go Reps at a medium weight x 5 minutes
use one weight across for all 5 minutes, REST 1 Minute after the 5 minutes

Metcon (Weight)

1 Rep at a heavy weight every 30 seconds weight x 5 minutes
use one weight across for all 5 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute A.M.R.A.P.

12 Toes to bar

2 Deadlifts 315/225

200 M Run

Partner 1 Work 1 Rest
*modify this work out using a challenging weight for the deadlift, its 2 reps so it should be on the heavier side. Modify toes to bar with knees to elbow, hanging knee raises or lying leg lifts, keep rep range the same, IF you are out on the run and you are timed out, add 1 rep to your score.