CrossFit Factory Square – CrossFit
Metcon (AMRAP – Rounds and Reps)
30 Minute Every Minute on the Minute
0-1 15 Calorie Row
1-2 12 Ghd Sit ups
2-3 9 Hang Power Cleans 155/105
Wod details: For this work out the numbers prescribed should allow you to accomplish the work allotted in the minute time frame with roughly 10-15 seconds of rest. If the movements or reps seem to challenging to accomplish with in the minute time frame decrease repetitions or modify the movements to their respective progressions. For the barbell you should look to treat this Unbroken or in two sets. Scale the loading if it is near maximal loading.