CrossFit Factory Square – CrossFit

Metcon

Metcon (AMRAP – Reps)

“22 Minutes on the clock”

First, every minute on the minute x 10 minutes

10/8 Calorie Row + 3 Power Clean and Jerks 155/105

*if you fall off pace just continue but as an amrap*

RX+ 185/125

Rest 2 minutes then…

Metcon

Metcon (Weight)

10 Minutes to find a 1 Rep Clean and Jerk

Modifications:

a. choose a lower number for the calories on rower and use a weight that is manageable for 3 quick singles for loading in this work out.

Accessory work:

Clean Pull 3×3, 2×2

GHD hip plus back extension 10 reps x 5 sets