CrossFit Factory Square – CrossFit

Metcon (AMRAP – Rounds and Reps)

In Teams of 3 complete:

30 minute AMRAP

75 Calorie Row

*1 person works, 1 person does dead hang from pull-up bar, 1 person rests. Switch as needed

90 Wall Balls

*1 person works, 1 person does wall sit, 1 person rests. Switch as needed

105 Abmat Situps

*1 person works, 1 person does plank, 1 person rest. Switch as needed

120 Alternating Lunges

*1 person works, 1 person does handstand hold (or 45 plate overhead hold), 1 person rests. Switch as needed

135m (9 lengths of gym floor) Farmers Walk 70/53lb KB’s

*1 person works, 1 person does superman hold, 1 person rest.

If completed before 30 minutes, begin again.

Keep main floor space open for Farmers Walks