CrossFit Factory Square – CrossFit

Metcon (Time)

In Teams of Two: Both partners must run 400’s together and then split reps however you wish.

400m Run Together

50 DU’s

40 Abmat Situps

30 Box Jump Overs 24″/ 20″

400m Run Together

50 DU’s

40 Knees to Elbow

30 Burpee Box Jump Overs 24″/20″

400m Run Together

50 DU’s

40 Abmat Situps with 14/10lb Ball

30 Box Jump Overs 30″/24″

400m Run Together

50 DU’s

40 Knees to Elbow with 14/10lb Ball (ball held between ankles)

30 Burpee Box Jump Overs 30″/24″


CrossFit Factory Square – CrossFit

Metcon (Weight)

10 Minutes to Find 1 Rep Max Turkish Get Up on Each Side (KB, DB, or Barebell)

Metcon (Time)

Complete as a Chipper (while one is working the other is holding a low or high plank

100 Ring Rows

10 Lengths of Gym Floor Farmers Carry 53/35 each hand

100 Wall Balls

10 Lengths of Gym Floor Overhead Carry 53/35 each hand

100 Pushups

10 Lengths of Gym Floor Farmers Carry 53/35 each hand

100 Abmat Situps

10 Lengths of Gym Floor Overhead Carry 53/35 each hand


CrossFit Factory Square – CrossFit

Metcon (No Measure)

5 Minutes to go over The Turkish Get Up https://www.youtube.com/watch?v=Oq6BLqr1Jas

Metcon (Time)

Partner Chipper

1000m Row (divide)

10 Legless Rope Climbs (divide)

1 min Plank (completed together)

1000m Row (divide)

50 Turkish Get Ups with Barbell (divide)

1000m Row (divide)

1 min Plank (completed together)

10 Legless Rope Climbs (divide)

1000m Row (divide)