CrossFit Factory Square – CrossFit

Metcon (Time)

Complete 10 Rounds of:

3 Muscle Ups (ring or bar) – scale will be 6 chest to bar pullups

10 burpees

Odd Rounds do 30 second Hand Stand Hold

Even Rounds do 30 second Wall Sit (hip parallel with knee)

*so rounds 1/3/5/7/9 – HS Hold and rounds 2/4/6/8/10 – Wall Sit

Right In To…

Metcon (Time)

6 lengths of gym floor – 2 arm Overhead KB Carry (2×53 / 2×35)

6 lengths of gym floor – 2 arm Front Rack KB Carry (2×53/ 2×35)

6 lengths of gym floor – 2 arm KB Farmers Carry (2×53/ 2×35)

3 lengths of gym floor – 1 arm (right) KB Farmers Carry (1×53/35)

3 lengths of gym floor – 1 arm (left) KB Farmers Carry (1×53/35)