Factory Athletics Home of CrossFit Factory Square – CrossFit


Metcon (AMRAP – Rounds)

30 Minute E.M.O.M.

(0-1) 1 Round of Cindy

5 pull up 10 push ups 15 air squats

(1-2) 10 Deadlifts 225/155

(2-3) REST
modify accordingly on the deadlift, there is a lot of volume here. Goal would be to perform the entire 30 minutes ub for the deadlifts and the cindy movements. For Cindy modify the rep ranges to 2-4-6 or 4-6-8 to keep the athlete moving and completing the gymnastic movements in under a minute. use push ups from the knees and ring rows for variations, and the deadlift should remain unbroken for the majority but risk breaking it up in later rounds into a maximum of 3 sets to complete in the desired minute, if you fail to stay on pace take an entire round off.