CrossFit Factory Square – CrossFit

Metcon (AMRAP – Reps)


In teams of 3 (could be max team of 5)

With a 42 minute running clock…

10 minutes max distance row, switching every 20 strokes (men damper 10 / women damper 7) *Make each stroke count!

Rest 3 minutes, then AMRAP FGB Style with one person starting at each exercise and rotating through for 5 complete rounds each:

1 min: Jump Squats bear hugging 20/14# ball

1 min: Ground to OH w/Plate 45/25

1 min: Burpees

1 min: AbMat Sit-ups

1 min: Suicide Sprints (25′) – must touch ground on each side

1 min: Rest

*Score will be total reps completed in the 5 rounds. In comment section record total meters rowed in the 10 minutes.