Workout of the Day

CrossFit Factory Square – CrossFit

Metcon (Time)

With a Partner

3 Rounds For Time:

60 Air Squats (divide however you wish)

40 DB Snatches 50/35 (divide however you wish)

30/20 Calorie Row (divide however you wish)

200m Run Together

10m (30) feet Bear Crawl each

CrossFit Factory Square – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 2

30 minute AMRAP:

200 Meter Run

20/14 Calorie Row

20 Kettlebell Swings (53/35)

20 Wallballs (20/14)

20 second top of deadlift hold (205/175)

*Leap Frog Style – P1 does run, P2 does row, P1 does KBS, etc. Continue “leap frogging” until 30 minute cap

*If you can not run, 14/10 cal assault bike

CrossFit Factory Square – CrossFit

Metcon (Time)

In teams of 2…

For Time:


Toes to Bar

*Divide however you wish

After each round, each person must pick one of the following with 1 working and 1 resting:

20/14 Calorie Assault Bike

30/24 Calorie Row

200 Meter Run

Then both complete

100′ (down and back length of gym floor) Walking Lunge before starting next round

CrossFit Factory Square – CrossFit

Metcon (Time)

With a partner

3 Rounds For Time:

400m Plate Run 45/35 – both run together

50 air squats

20 jumping lunges

20 sit-ups

20 Burpees to the plate

*Divide squats, lunges, situps and burpees as needed

Don’t forget to stop by the Fitness Expo at Mt. Southington from 9:30-3:30. We’ll be there all day!

CrossFit Factory Square – CrossFit

Metcon (Time)

Partner up and divide row/run as specified and other exercises as you see best

1000m Row (Switching every 250m)

1200m Running (switching every 200m)

100 Air Squats

100 Kettlebell Swings (53/35)

100 Burpee Box Jumps Overs 24/20″

100 Air Squats

1200m Running (Switching every 200m)

1000m Rowing (Switching every 250m)