CrossFit Factory Square – CrossFit

Olympic Weightlifting

Metcon (Weight)

Every minute on the minute x 15

5 Power Cleans at a light weight x 5 minutes

3 Power Cleans at a medium weight x 5 minutes

1 Power Clean at a heavy weight x 5 minutes
Record light and medium weights in the comment section

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute A.M.R.A.P.

30 Kipping Hand Stand Push Ups

30 Calorie Row

30 Push Presses 95/65

30 Calorie Row

30 Hang Squat Cleans 95/65
a. hand stand push up scale-hand release push ups, pike push ups on box, ab mat hspu, lighter barbell weight