CrossFit Factory Square – CrossFit

Metcon (Time)

Teams of 3!

All divided however you wish with one person at all times holding a 45/35lb plate *Plate can NEVER touch the ground from start of workout to end – immediate 200m run in this balmy winter weather 🙂

300 Hurdle Hops

270 Wall Balls 20/14 to 10’ target for all (Scale: wall ball weight not height)

240 Abmat Situps (one abmat per team)

210 KB Swings 53/35

180 Alternating Lunges Steps (not walking lunges)

150 Calories on Rower

120 Pushups

90 Burpee Box Jump Overs 24/20”

60 Evil Wheel Barbell Rollouts from knees (Scale: Med Ball Transfers 6-10lbs)

30 Chest to Bar Pullups (Scale: regular chin over bar or banded chest to bar)