CrossFit Factory Square – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete 2 rounds in 5 minutes or (4 minutes for Rx +)

14 Calorie Row

7 Burpees over Rower

If you complete 2 rounds in 5 minutes add 5 more minutes or add (4 minutes for RX+)

Metcon (AMRAP – Rounds and Reps)

Complete 2 rounds in 10 minutes

14 Calorie Row

9 Burpees over Rower

If you complete 2 rounds in 10 minutes add 5 more minutes

Metcon (AMRAP – Rounds and Reps)

Complete 2 rounds in 15 minutes

14 Calorie Row

11 Burpees over Rower

If you complete 2 rounds in 15 minutes add 5 more minutes

Metcon (AMRAP – Rounds and Reps)

Complete 2 rounds in 20 minutes

14 Calorie Row

13 Burpees over Rower

If you complete 2 rounds in 20 minutes add 5 more minutes

Metcon (AMRAP – Rounds and Reps)

Complete 2 rounds in 25 minutes

14 Calorie Row

15 Burpees over Rower

If you complete 2 rounds in 25 the work out in done. *if you finish each round before the 5 minutes is up, you can start the next round with out resting.
Accessory work:

Band Pull aparts 3 x 12

Single Arm DB Row 10 reps x 5 rounds each arm

Farmers carry 1 heavy Dumbbell for up to 1 minute L and Right Arm repeat 5 rounds rest as needed between