CrossFit Factory Square – CrossFit


CrossFit Factory Square – CrossFit


Metcon (AMRAP – Reps)

30 Minute EMOM

*any time you DON’T finish the specified number of calories/reps/time put 5 burpees in the bank.

Minutes 0-10

Even: 18/15 cals on rower

Odd: 20 KB swings 53/35

At 10 minute mark:

Minutes 10-20

Even: 18 Wall Balls (20/14 to 10′ target)

Odd: 45 second plank

At 20 minute mark:

Minutes 20-30

Even: 35 seconds overhead plate walk (back and forth in gym) 45/25

Odd: 20 squat jumps (full range of motion air squat with full extension jump)

You must CASH OUT your burpees from the bank to leave. Tally up any burpees you have in the bank and complete them. As an example: Twice I only got 17 of 18 calories (that’s 10 burpees)

Once I only got 37 out of 45 seconds plank hold (that’s 5 burpees)

Three times I only got 18 of 20 squat jumps (that’s 15 burpees)

So before I leave I must complete 30 burpees!

Score recorded will be number of pentaly burpees you had to do.