CrossFit Factory Square – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute A.M.R.A.P:

250-Meter row

10 Reps Push Press 155/105

20 GHD sit-ups
WOD details:

Beginner

Complete as many rounds as possible in 15 minutes of:

250-meter row

10 push presses

20 AbMat sit-ups

Men use 65-lb. barbell

Women use 45-lb. barbell

Intermediate

Complete as many rounds as possible in 15 minutes of:

250-meter row

10 push presses

20 GHD sit-ups to parallel

Men use 115-lb. barbell

Women use 75-lb. barbell