Workout of the Day

CrossFit Factory Square – CrossFit

Metcon

Metcon

Metcon (Time)

18.4

OR

For Time:

42-36-24-18

Kettle Bell Swing 53/35

Push Ups

Ab Mat Sit Ups

*Rest 1 minute after each round*
When completing this work out rest after you complete each round, move quickly and earn that minute rest. record your total time including the rest.

If you are repeating 18.4, plug your score in on the Crossfit Games open App.

Crossfit Games Open 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

Metcon

Metcon (Time)

42-36-24-18

Kettle Bell Swing 53/35

Push Ups

Ab Mat Sit Ups

Rest 1 minute after each round.
*complete 18.4 or do the class wod in the back room. Go hard on the chipper work out for the class and earn that 1 minute rest. Record total working time with the 1 minute rest included.*

CrossFit Factory Square – CrossFit

Metcon

Metcon (AMRAP – Reps)

5 Rounds For Max Reps Of:

0-1 Calorie Row

1-2 Over Head Squats 45/35lb bar

2-3 Burpees

3-4 REST
Wod Details:

Score each round separate. Use a weight that will allow for proper depth and a strong locked out position use a pvc pipe if needed. Burpees work on the new open standard no step burpees are allowed for the work out today.

Metcon (AMRAP – Reps)

Metcon (AMRAP – Reps)

Metcon (AMRAP – Reps)

Metcon (AMRAP – Reps)