CrossFit Factory Square – CrossFit


Shoulder Press (Find a 1 Rep for the day )


Metcon (AMRAP – Reps)

7 Rounds of

2 Minute AMRAPs

Row 25/21 Calories

Max Shoulder to Over Head 205/135
goal for this work out:

push the row and go for max reps of the shoulder to over head at a “Heavy Weight” something where you get off the rower an get maybe 5-7 reps on your first rip.


a. 14/12 calorie row max sto

b. 16/14 calorie row and max sto

c. 20/16 Calorie row and max sto

*score is how many shoulder to over head you complete at the completion of all 7 rounds*