Workout of the Day

Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon (Time)

For Time:

800 Meter Run

42 KB Swings (53/35)

400 Meter KB Run (53/35)

21 Burpee Box Jump Overs (24/20)

200 Meter Run

21 Burpee Box Jump Overs (24/20)

400 Meter KB Run (53/35)

42 KB Swings (53/35)

800 Meter Run

Post WOD Accessory:

3 x 20 Banded Good Mornings (Sumo Stance)

3 x Max Effort GHD Back Extension

Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon (Time)

With a partner…

2 Rounds for Time:

70 Calorie Row

60 Box Jump Overs (24″/20″)

50 Handstand Push-ups

40 KB Stiff Legged Deadlifts (53/35) *If mobility is good with good form, put a 45lb plate under each foot with space between for KB to drop a bit more

30 Ground to OH with KB (53/35) *Could be a clean and jerk or snatch.

If doing solo:

2 Rounds for Time:

35 Cal Row

30 Box Jump Overs (24/20)

25 Handstand Pushups

20 KB Stiff Legged Deadlifts (53/35)

15 Ground to OH with KB (53/35)

CrossFit Factory Square – CrossFit

Metcon (Time)

Not a partner workout 🙂

Buy In: 800m Run

3 Rounds of:

40 Situps

30 Wall Balls 20/14

20 Burpees

10 Box Jump Overs

Cash Out: 800m Run

*Sub run with 1000m Row

CrossFit Factory Square – CrossFit

Metcon (AMRAP – Reps)

From 0:00 – 10:00 on clock

1 Mile Run, remaining time Max Ground to Overhead with 45/35lb plate

10:00 – 13:00 – Rest

Metcon (AMRAP – Reps)

13:00 – 20:00

800m Run, Max Burpees to 45/35lb plate

20:00 – 23:00 – Rest

Metcon (AMRAP – Reps)

23:00 – 27:00

400m Run, Max Walking lunges with 45/35lb plate held overhead

Mod:

If mile time is between 10-12 minutes perform:

1200m run (3-400m loops)

600m run (400m loop + additional 200m)

300m run (200m + down and back in parking lot)

If mile time is 12+ minutes perform:

1000m run (2-400m loops + 200m)

500m run (400m + down and back in parking lot)

200m run

CrossFit Factory Square – CrossFit

Metcon (Time)

20 minute AMRAP:

3 Kettlebell Swings (53/35)

3 Goblet Front Squats (53/35)

3 Burpees

200m Run

6 Kettlebell Swings (53/35)

6 Goblet Front Squats (53/35)

6 Burpees

200m Run

9 Kettlebell Swings (53/35)

9 Goblet Front Squats (53/35)

9 Burpees

200m Run

12 Kettlebell Swings (53/35)

12 Goblet Front Squats (53/35)

12 Burpees

200m Run

*Continue to add 3 reps to each exercise until time cap.

CrossFit Factory Square – CrossFit

Metcon (AMRAP – Rounds)

Every 3 minutes for 30 minutes

15/12 Calorie Row

20′ Bear Crawl Forward / 20′ Bear Crawl Backwards Back

8 Burpees

20′ Bear Crawl Forward / 20′ Bear Crawl Backwards Back

12 Abmat Situps

*If finished before 3 minutes, rest remainder of time. Goal is to go hard with quick transitions.

*If rowers need to be shared due to class size, P2 will start 1 minute after P1 each round.

CrossFit Factory Square – CrossFit

Metcon (Calories)

Workout details: Partner up and share equipment. Keep rowers and abmats off to the sides (under racks). P1 will begin workout at 3, 2, 1…Go by performing their walking lunge from the end of floor near plates/garage door and head towards whiteboard. P2 will begin their workout at 3 minute mark by performing their walking lunge from the whiteboard and head towards plates/garage door. When it’s your turn to work, work hard. Go all out when you get to that rower knowing you will have a 3 minute rest.

AMRAP 3:

50′ Walking Lunge (No Weight) – length of floor

35 AbMat Sit-ups

Max Calorie Row

rest 3 minutes

Metcon (Calories)

AMRAP 3:

50′ OH Plate Walking Lunge (15/10)

35 AbMat Sit-ups

Max Calorie Row

rest 3 minutes

Metcon (Calories)

AMRAP 3:

50′ OH Walking Lunge (25/15)

35 AbMat Sit-ups

Max Calorie Row

rest 3 minutes

Metcon (Calories)

AMRAP 3:

50′ Walking Lunge (35/25)

35 AbMat Sit-ups

Max Calorie Row

rest 3 minutes

Metcon (Calories)

AMRAP 3:

50′ OH Walking Lunge (45/35)

35 AbMat Sit-ups

Max Calorie Row

CrossFit Factory Square – CrossFit

Metcon

Metcon (Time)

Teams of 2-3

5 Rounds for Time:

30/21 Calorie Row

30 Box Step Ups 24/20″

30 KB Swings 53/35

P1 will start on Row, P2 will start on KB Swings. You can not move on to next exercise until your partner has completed theirs. Both partners must complete 5 rounds each. If needed, a third partner can join with each starting at a different exercise.

CrossFit Factory Square – CrossFit

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP

Buy In: 20 Box Step Ups 30/24″ (do 10 one leg then 10 other leg – must come to full extension on the top of the box)

Then in remaining time

12 Goblet squats

12 KB Swings

53/35 lbs.

Rest 3 minutes

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP

Buy In: 20 Box Step Ups 30/24″ (do 10 one leg then 10 other leg – must come to full extension on the top of the box)

Then in remaining time

10 Pushups

5 burpees

Rest 3 minutes

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP

Buy In: 20 Box Step Ups 30/24″ (do 10 one leg then 10 other leg – must come to full extension on the top of the box)

Then in remaining time

12 Ring Rows

24 Russian Twists (12 each side) 35/25 lb plate

Rest 3 minutes

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP

Buy In: 20 Box Step Ups 30/24″ (do 10 one leg then 10 other leg – must come to full extension on the top of the box)

Then in remaining time

12 Single Arm KB Shoulder to Overhead 53/35 (6 each side)

8 Toes to Bar

Metcon (No Measure)

“Back Room Bodybuilding”

5×10 Lateral Flies https://www.youtube.com/watch?v=nbV3PIBUXtA

superset with

5×8 Hip Ext on GHD https://www.youtube.com/watch?v=7X075Hrl5lE

*Back stays flat – hinge at hips

5×10 Single Arm DB Row https://www.youtube.com/watch?v=PgpQ4-jHiq4

superset with

5×8 Back Ext on GHD https://www.youtube.com/watch?v=xMyFXMZ6Ch0

*Movement through spine and not hips

5×7 Single Arm DB Strict Press (seated)

superset with

5×7 Strict Toes to Bar

*Intention of “Back Room Bodybuilding” is not to be done in it’s entirety in addition to the WOD. Don’t think of this as accessory work but a completely separate workout. If time permits after WOD and you want to do 1-2 sets of each for accessory work than that’s fine. Or save on file for things to do post WODs during the week.

CrossFit Factory Square – CrossFit

Metcon (Time)

100 Double Unders

50 MB Russian Twists 20/14 (25 each side)

25 MB Squat Cleans 20/14

80 Double Unders

40 MB Russian Twists 20/14

20 MB Squat Cleans 20/14

60 Double Unders

30 MB Russian Twists 20/14

15 MB Squat Cleans 20/14

40 Double Unders

20 MB Russian Twists 20/14

10 MB Squat Cleans 20/14

20 Double Unders

10 MB Russian Twists 20/14

5 MB Squat Cleans 20/14

*Every minute, stop and perform 2 burpees

CrossFit Factory Square – CrossFit

Metcon (Time)

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups (mod: banded C2B)

30 Kettlebell Swings (53/35)

30 Goblet Squats (53/35)

30 Cal Row

30 Single Arm KB Push Press (53/35)

30 Stiff Legged KB Deadlift (53/35) – https://www.youtube.com/watch?v=FLHfWAVXZe0

30 Wallballs (20/14)

30 Burpees

30 Cal Row

CrossFit Factory Square – CrossFit

Metcon (Time)

Run 800m

Accumulate a 2 minute Handstand Hold (mod: top of wall walk position or 45 lb plate OH hold)

Row 800m

Accumulate a 2 minute Wall Sit Hold (90 deg angle at knee)

Run 800m

Accumulate a 2 minute L-Sit Hold, between two benches or boxes (mod: knees to chest or hollow hold)

Row 800m

Accumulate a 2 minute Glute Bridge Hold (https://www.youtube.com/watch?v=Pu0oBbvftPY) Focus on driving hips to ceiling as high as you can driving heals into the floor and squeezing your butt.

Run 800m

Accumulate a 2 minute Hang from Pull-up Bar

Row 800m

Accumulate a 2 minute Plank Hold

*Extra Credit: 2 minute single KB Farmers Hold 70/53 (switch hands every 30 seconds without putting KB down)

CrossFit Factory Square – CrossFit

Metcon (Time)

2 Rounds for Time:

10 Pull-ups

20 Burpees

30 KB Swings 53/35

40 Lateral Hurdle Hops

50 Russian Twists (25 each side – hands to floor)

60 Second Plank (low)

Run 800m

60 Second Handstand Hold (mod: high plank)

50 Abmat Situps

40 Lateral Hurdle Hops

30 KB Swings 53/35

20 Burpees

10 Chest to Bar

CrossFit Factory Square – CrossFit

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CrossFit Factory Square – CrossFit

Metcon (Time)

For Time:

Buy In: 1 Mile Run

Then…

500 foot OH Plate Carry 45/25 (In parking lot)

60 MB Russian Twists 20/14

70 Mountain Climbers

800m Run

70 Mountain Climbers

60 MB Russian Twists 20/14

500 foot OH Plate Carry 45/25 (In parking lot)

Cash Out: 400m Run*

*The actual 400m Cash Out Run itself is done without holding your weight, however upon finishing you must grab your weight from the parking lot and finish your run inside carrying your weight.

CrossFit Factory Square – CrossFit

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP:

200m Farmers Carry 53/35 (2 KB’s)

15 Double KB Swings to Eye level 53/35 https://www.youtube.com/watch?v=Tr4yzNiqOWY

100m Double KB Overhead Walk 53/35 (down 50m back 50m)

5 Double KB Deadlifts 53/35

*At 3,2,1… Go… Farmer’s carry both KB’s 200m on trail. On your return (off on grass near trail) perform 15 double KB swings to eye level (video above). Once completed, lock both KB’s OH and walk 50m down trail and 50m back (100m total). To finish round, perform 5 double KB deadlifts (KB’s should be outside your legs so you will probably have to go with a more narrow foot stance). Try to go right from 5th deadlift into your 200m farmers walk to start next round.

*Try your best to use RX weight or as close to RX weight as you can for each movement (53/35). The goal here is to have something heavy. If you must drop weight for OH carry, use a 45# plate OH but go 200m instead of 100m.

CrossFit Factory Square – CrossFit

Metcon (Time)

WOD #1

27-21-15-9

Kettlebell Swings (53/35)

Burpees

400m Run

*Goal here is to try and go UB. Use 400m run as a chance to recover upperbody and get your breathing down a bit but don’t lose too much time here.

Rest exactly 5 minutes and then begin…

Metcon (Time)

WOD #2

3 Rounds:

50 Air Squats

5 Rope Climbs (Mod: lying down to stand or 10 strict chest to bar pull-ups with or without band)

10 Cals on Rower

*No pacing on this one. Go hard on the air squats (hitting movement standard) and rower. Try to keep rest short on the rope climbs

CrossFit Factory Square – CrossFit

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP:

200m Farmers Carry 53/35 (2 KB’s)

15 Double KB Swings to Eye level 53/35 https://www.youtube.com/watch?v=Tr4yzNiqOWY

100m Double KB Overhead Walk 53/35 (down 50m back 50m)

5 Double KB Deadlifts 53/35

*At 3,2,1… Go… Farmer’s carry both KB’s 200m on trail. On your return (off on grass near trail) perform 15 double KB swings to eye level (video above). Once completed, lock both KB’s OH and walk 50m down trail and 50m back (100m total). To finish round, perform 5 double KB deadlifts (KB’s should be outside your legs so you will probably have to go with a more narrow foot stance). Try to go right from 5th deadlift into your 200m farmers walk to start next round.

*Try your best to use RX weight or as close to RX weight as you can for each movement (53/35). The goal here is to have something heavy. If you must drop weight for OH carry, use a 45# plate OH but go 200m instead of 100m.

CrossFit Factory Square – CrossFit

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP:

200m Farmers Carry 53/35 (2 KB’s)

15 Double KB Swings to Eye level 53/35 https://www.youtube.com/watch?v=Tr4yzNiqOWY

100m Double KB Overhead Walk 53/35 (down 50m back 50m)

5 Double KB Deadlifts 53/35

*At 3,2,1… Go… Farmer’s carry both KB’s 200m on trail. On your return (off on grass near trail) perform 15 double KB swings to eye level (video above). Once completed, lock both KB’s OH and walk 50m down trail and 50m back (100m total). To finish round, perform 5 double KB deadlifts (KB’s should be outside your legs so you will probably have to go with a more narrow foot stance). Try to go right from 5th deadlift into your 200m farmers walk to start next round.

*Try your best to use RX weight or as close to RX weight as you can for each movement (53/35). The goal here is to have something heavy. If you must drop weight for OH carry, use a 45# plate OH but go 200m instead of 100m.

CrossFit Factory Square – CrossFit

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP:

200m Farmers Carry 53/35 (2 KB’s)

15 Double KB Swings to Eye level 53/35 https://www.youtube.com/watch?v=Tr4yzNiqOWY

100m Double KB Overhead Walk 53/35 (down 50m back 50m)

5 Double KB Deadlifts 53/35

*At 3,2,1… Go… Farmer’s carry both KB’s 200m on trail. On your return (off on grass near trail) perform 15 double KB swings to eye level (video above). Once completed, lock both KB’s OH and walk 50m down trail and 50m back (100m total). To finish round, perform 5 double KB deadlifts (KB’s should be outside your legs so you will probably have to go with a more narrow foot stance). Try to go right from 5th deadlift into your 200m farmers walk to start next round.

*Try your best to use RX weight or as close to RX weight as you can for each movement (53/35). The goal here is to have something heavy. If you must drop weight for OH carry, use a 45# plate OH but go 200m instead of 100m.

CrossFit Factory Square – CrossFit

Metcon (Time)

5 Rounds for Time:

400m Run

30 Box Step Ups w/ KB (53/35)

20 KB Swings (53/35)

10 Burpee box jump overs

5 Wall Walks

1 Legless Rope Climb (mod – use legs, 3 chest to bar pull-ups or 3 chin over bar pull-ups)

CrossFit Factory Square – CrossFit

Metcon (Time)

2 RFT:

200m Run

25 Hand Release Push-ups

200m Run

25 KBS (53/35#)

200m Run

25 Abmat Situps

200m Run

25 Stiff Legged Deadlifts with KB (53/35)

200m Run

25 Wallballs (20/14)

200m Run

25 Air Squats

CrossFit Factory Square – CrossFit

Metcon (AMRAP – Reps)

4 min AMRAP:

25 GHD Situps

25 Cal Row

Score is Max burpees over rower in remaining time

*4 people at this station

2 minute rest to rotate

Metcon (AMRAP – Reps)

4 min AMRAP:

30 Squat Jumps

30 Jumping Lunges (15 each side)

Score is Max burpees in remaining time

*4 people at this station

2 minute rest to rotate

Metcon (AMRAP – Reps)

4 min AMRAP:

35 Pushups

35 Cal Row

Score is Max burpees over rower in remaining time

*4 people at this station

2 minute rest to rotate

Metcon (AMRAP – Reps)

4 min AMRAP:

400m Row

Score is Max burpee broad jumps in remaining time

*4 people at this station

2 minute rest to rotate

Metcon (AMRAP – Reps)

4 min AMRAP:

45 DU’s

45 Second Handstand Hold (or high plank)

Score is Max burpee box jumps in remaining time

*4 people at this station

CrossFit Factory Square – CrossFit

Metcon (AMRAP – Reps)

With a partner…

Every 3 minutes for 30 minutes:

For 3 minutes, P1 AMRAPs (all in main workout area):

1 Trip Down and Back (2 lengths of floor) carrying 1 – 45/35lb plate overhead

2 Trips down and back (4 lengths of floor) carrying 1 – 45/35lb plate (plate should be pulled into chest)

3 Thrusters with 1 – 45/35lb plate

4 Ground to Overhead with 1 – 45/35lb plate

5 Burpees to plate

P2 does Max Calorie Row (in back room)

*Continue to switch every 3 minutes with person coming off rower always starting at beginning each time. Score will be total reps completed by both partners at the end of 30 minutes + total calories rowed.

CrossFit Factory Square – CrossFit

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CrossFit Factory Square – CrossFit

Metcon (Time)

7 rounds, each for time of:

100-meter sprint (run to smoking with Chris fence in parking lot and back)

19 kettlebell swings 53/35

10 burpee box jumps, 24/20″

Rest 2 minutes between rounds

R+ = 70/53

*If too cold outside or you choose to stay inside then you will sub the 100m sprint with 7 – 50′ (length of gym floor) suicide sprints.

CrossFit Factory Square – CrossFit

Metcon (Time)

Buy In: 400 meter sprint 🙂

10 Strict Hand Stand Pushup (Scale: To abmat or Hand Release Pushups)

20 Burpees

30 Second Chin Over Bar Hold

40 Hand Release Pushups (keep toes on the ground)

500m Row

60 Walking Lunges

70 Mt Climbers (35 each leg)

80 Second Handstand Hold (if you break, must accumulate / Scale: Low Plank)

90 Single Unders

100m Run (to Smokin with Chris Fence and Back)

90 Single Unders

80 Second Handstand Hold (if you break, must accumulate / Scale: Low Plank)

70 Mt Climbers (35 each leg)

60 Walking Lunges

500m Row

40 Hand Release Pushups (keep toes on the ground)

30 Second Chin Over Bar Hold

20 Burpees

10 Strict Hand Stand Pushup (Scale: To abmat or Hand Release Pushups)

Cash Out: 400m Sprint 🙂

CrossFit Factory Square – CrossFit

Metcon (AMRAP – Reps)

*REMINDER* – Open House is today from 11am-1pm!

10 Minutes to find:

• a max height standing jump over PVC (continue to raise PVC until max is reached)

With a continuously running clock (18 minutes total) – rest will be remaining time within each 6 min workout, if you have any . If you don’t complete within 6 minutes, move on to next workout. Best possible score will be 135 reps for WOD 1, 156 reps for WOD 2 and 270 reps for WOD 3

WOD #1:

6 min to complete As Much As Possible:

9-15-21:

High Plank Jacks

V-situps

Burpees

At halfway (3 minute) mark, stop where you are and hold low pushup for 1 min. If you don’t make it the full minute try to get back up as quick as possible but don’t go longer than a minute. After 1 min. continue where you left off until 6 minute cap.

WOD #2:

6 min to complete As Much As Possible:

21-15-9:

Wall Walks (do 12-6-3)

Air Squats

High Knees (21-15-9 each leg)

At halfway (3 minute) mark, stop where you are and hold Handstand for 1 min (against the wall or free standing). If you don’t make it the full minute try to get back up as quick as possible but don’t go longer than a minute (scale: High Plank). After 1 min. continue where you left off until 6 minute cap.

WOD #3:

6 min AMRAP:

42-30-18:

Cal Row

Russian Twists (42-30-18 is total for both sides, no weight – touch hands to floor and keep heels elevated)

Walking Lunges (42-30-18 is total for both legs)

At halfway (3 minute) mark, stop where you are and hold wall sit for 1 min. If you don’t make it the full minute try to get back up as quick as possible but don’t go longer than a minute. After 1 min. continue where you left off until 6 minute cap.

CrossFit Factory Square – CrossFit

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Metcon (Time)

6 – 5 – 4 – 3 – 2 – 1 Lengths of Floor

~Front Plate Carry – carry 90lbs (2-45’s) / 70lbs (45 + 25) against your chest

~Overhead Carry – carry 45/25 overhead

~Burpee Broad Jumps

*This workout will be performed where you will first carry bumper plates against your chest for 6 lengths of floor. Then perform Overhead carry with a plate for 6 lengths of floor. Then burpee broad jumps for 6 lengths of floor. If you have to put the weights down, continue where you stop. Once complete, do 5 for each, then 4, etc.

Then, In Back room 5 Rounds (Not for Time) – can be done first by some if class needs to split up

~10 GHD Back Ext. (modification: Supermen)

~15 second L-Sit off of parallel bars/between two boxes or benches/floor (modification: Knee above hip crease, Hold V-Up)

20 Stationary Lunges (10 each side)

30 second Plank

CrossFit Factory Square – CrossFit

Metcon (Time)

Run 1 mile with a 20/14# medicine ball

Then, 6 rounds of:

10 wall-ball shots to 10 foot target

1 rope ascent

Run 800 meters with a 20/14# medicine ball

Then, 4 rounds of:

10 wall-ball shots to 10 foot target

1 rope ascent

Run 400 meters with a 20/14# medicine ball

Then, 2 rounds of:

10 wall-ball shots to 10 foot target

1 rope ascent

CrossFit Factory Square – CrossFit

Metcon (Time)

10 Rounds for Time:

250m Row

200 foot Overhead KB Carry

WOD Details:

*Row can be done inside or outside

*200 foot Overhead KB Carry will be done outside – holding the KB in one hand, walk out 100ft (marked in parking lot) and back 100ft. Alternate arms each round.

*Based on class size, this can be done “with a partner” however both must complete all 10 rounds. One person starts on rower and other person starts on OH Carry.

CrossFit Factory Square – CrossFit

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CrossFit Factory Square – CrossFit

Metcon (Time)

6 Rounds For Time:

24 KB Swings (53/35)

20 Alt Lunges with KB – 10 each leg

16 Single Arm Shoulder to Overhead with KB – 8 each arm

200m Run (no KB)

*once done with all 6 rounds, complete 30 burpees… Just because 🙂

CrossFit Factory Square – CrossFit

Metcon (Time)

100 Box Step Up and Overs (30″/24″)

*Every Minute on the Minute stop and do 4 Burpees

No Measure for this part

In whatever time remains in class, perform this circuit outside:

With 2Kb’s (53’s or 35’s) complete

Walking Overhead KB Carry from yellow dot to yellow dot on trail

Walking Front Rack KB Carry from yellow dot to yellow dot on trail

Walking Farmers KB Carry from yellow dot to yellow dot on trail

*Rest as needed

CrossFit Factory Square – CrossFit

Metcon (Distance)

15 minutes find:

Max Height Jump over PVC pipe

(use a Box and suspend a PVC pipe out to side, continue raising until you can no longer jump over it)

In addition find:

Max Height Lateral Hop jump over PVC pipe – must jump laterally both left and right (record your lateral hop height in comments section)

Metcon (AMRAP – Reps)

20 minute AMRAP

100 DU’s (250 singles)

75 Wall Balls 20/14 to 10’/9′ mark

50 Toes 2 Bar (knees above hip crease)

25 Ring Rows (or place bar on rack about hip height)

CrossFit Factory Square – CrossFit

Metcon (Distance)

15 minutes find:

Max Height Jump over PVC pipe

(use a Box and suspend a PVC pipe out to side, continue raising until you can no longer jump over it)

In addition find:

Max Height Lateral Hop jump over PVC pipe – must jump laterally both left and right (record your lateral hop height in comments section)

Metcon (AMRAP – Reps)

20 minute AMRAP

100 DU’s (250 singles)

75 Push-ups

50 Abmat Sit-ups

25 Ring Rows (or place bar on rack about hip height)

CrossFit Factory Square – CrossFit

Metcon (Time)

EMOM x 9

Min 1: 15 Russian Twists (each side) with plate 25/15

Min 2: 60 second Plank

Min 3: 30 Mountain Climbers (15 each side)

No measure: Focus on quality reps

then…

For Time:

800m Run

40 Burpees

40 Squat Jumps

400m Run

20 Burpees

20 Squat Jumps

200m Run

10 Burpees

10 Squat Jumps

100m Run (to fence in parking lot near Smokin’ with Chris and back)

5 Burpees

5 Squat Jumps

CrossFit Factory Square – CrossFit

Metcon (AMRAP – Reps)

Partner Up!

Double Tabata Row:

P1 will row for 20 seconds, rest for 10, row for 20, then switch partners during 2nd 10 second rest. P2 will then do the same switching back to P1 immediately after 2nd 20 second row. Continue for 8 minutes alternating partners every minute.

*partner not rowing is doing max wall balls. Record total distance rowed and wall balls.

Rest 2 minutes

Double Tabata Burpee Box Jump Overs:

Follow same format as Row – P1 does 20 on/10 off twice (1 minute) then switch *partner not doing the burpee box jump overs is doing max pullups. Record total burpee box jump overs and pullups.

Rest 2 minutes

Double Tabata Lunges (holding 45/25lb plate):

Follow same format – P1 does 20 on/10 off twice (1 minute) then switch *partner not doing the lunges is doing toes to bar (scale AbMat situps). Record total lunges and toes to bar (or abmat situps).

Rest 2 minutes

1600m Run – P1 runs 200m, then P2 runs 200m… continue switching for 8 rounds