CrossFit Factory Square – CrossFit

Metcon (Distance)

5 attempts to find Max Standing Broad Jump

Metcon (Distance)

5 attempts to find Max Height Jump over PVC

Metcon (AMRAP – Reps)

AMRAP 4:00:

400m Run

15 Lateral Hop Burpees over Small Hurdle

Max Calories on Rower

Rest 3:00

AMRAP 4:00:

400m Run,

10 Lateral Hop Burpees over Medium Hurdle

Max Calories on Rower

Rest 3:00

AMRAP 4:00:

400m Run

5 Lateral Hop Burpees over High Hurdle

Max Calories on Rower

~Score is total number of calories rowed for all. In comment section record number of calories you did for each interval.

*Don’t hold back, go all out for each 4 minute AMRAP and really appreciate the 3 minutes rest