CrossFit Factory Square – CrossFit

Metcon (No Measure)

With a continously running clock (45 minutes) perform each exercise for 1 minute before rotating…

~Battle Ropes

~ Jogging Farmers Carry 53/35

~Sled Push 25/10

~Burpees

~Suicide Sprints

~Chest Plate Carry 45/25

~Linear Reative Step Ups

~Tire Ground to Overhead

~Lateral Reactive Step Ups

*There will be no measure. Just all out efforts each minute.


CrossFit Factory Square – CrossFit

Metcon (Time)

Reminder: Due to USAW Cert the WOD will be all outside. Meet on the rails to trail outside the Box (can park in parking lot or in those spaces along the street).

From box, run down to Grassy Field behind the YMCA. Once there peform:

10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set. It will be 50m out and 50m back. (Feel free to bring a towel to lie down on for your situps).

Then…

Brenton (Time)

5 Rounds For Time:

100′ Bear Crawl

100′ Standing Broad Jump

Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here

Metcon (No Measure)

then Walking Lunges back to box 🙂