CrossFit Factory Square – CrossFit

Metcon (Time)

Complete 3 – 8 minute WODS. If completed before 8 minutes, rest remaining time.

From 0:00-7:59 complete

10-15-20:

Box Jump Overs 24/20

Squat Jumps

Burpees

*At 4 minute mark, stop where you are and hold low plank for 1 min (if you can’t go UB then accumulate 1 min).

From 8:00-15:59 complete

20-30-40:

Walking Lunges

V-Ups

KB Swings 53/35

*At 12 minute mark, stop where you are and hold wall sit for 1 min (if you can’t go UB then accumulate 1 min).

From 16:00-23:59:

40-60-80:

High Plank Jacks

DU’s (scale: single unders 80-120-160)

Seconds in HS Hold (scale: seconds in High Plank)

*At 20 minute mark, stop where you are and hold chin over bar for one max effort attempt. As long as you can! (scale: banded chin over bar hold or top of ring row hold)

Cash Out: Run 400m

Recording TOTAL working time