CrossFit Factory Square – CrossFit


Metcon (AMRAP – Rounds and Reps)

E.M.O.M. x 14 minutes

[0-1] 1-3 L Sit Pull Ups (under hand)

[1-2] 30 second Hand Stand Hold
*holding the hand stand gets you 1 rep

* modify the hand stand hold with wall walk holds or inverted on the box


Metcon (Time)

For Time:

75 Double Unders

35 Toes to Bar

75 Wall Balls 20/14

35 Toes to Bar

75 Double Unders
*decrease reps and use a lighter med ball, modify ttb with hanging knee raises or lying leg lifts, 150 singles