CrossFit Factory Square – CrossFit

Metcon (Time)

WOD start time is 10am! There will be no 8 or 9am class. Doors will open at 9:30am so be sure to come in early, grab your equipment needed and warm-up. The Potluck will begin after everyone has completed the WOD.

2 or 4 person Team WOD (teams of 2 will divide reps and distances in half)

40 Handstand Push Ups (mod: pike)

60 Burpees

800m Run with Wall Ball (does not count towards 2 mile run)

100 Kettlebell Swings 53/35

120 Hand Release Pushups

140 Abmat Situps

160 Wall Balls 20/14

180 Hurdle Hops

These movements must be completed in order and only one athlete working at a time. Team also must complete a 2 mile run (sub will be 4k row). This can be broken up however you wish with one working at a time and can be done at any time while other team members are working on the reps of each exercise. It can also be done as a buy in or cash out.

*Resting team members must hold plank (low/high/side)