CrossFit Factory Square – CrossFit

Metcon

Metcon (Time)

30 Rounds of:

5 Wall Balls 20/14

3 Hand Stand Push Ups (strict or kipping)

1 Power Clean 225/155
Wod Details:

For this work out the time cap will be 30 minutes. The numbers are low so go unbroken as long as possible and rest in the transitions. Use a weight that you can step up and pull a single right away, the weight should be on the heavier side. modify this work out by decreasing the rounds to 20 or 15 RFT. Use a lighter weight for the power clean and shorten the ROM for the hspu or use a box for pike push ups or hand release push ups.