Workout of the Day

Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon

Metcon (AMRAP – Reps)

5 Rounds of

5 Minute A.M.R.A.P.

10 Power Cleans 135/95

100 Double Unders

10 Power Cleans 135/95

Max Calories on Rower= score is max Calories on Rower

REST 2 minute between rounds

Metcon (AMRAP – Reps)

5 Minute A.M.R.A.P.

10 Power Cleans 135/95

100 Double Unders

10 Power Cleans 135/95

Max Calories on Rower= score is max Caloriess on Rower

REST 2 minute between rounds

Metcon (AMRAP – Reps)

5 Minute A.M.R.A.P.

10 Power Cleans 135/95

100 Double Unders

10 Power Cleans 135/95

Max Calories on Rower= score is max Caloriess on Rower

REST 2 minute between rounds

Metcon (AMRAP – Reps)

5 Minute A.M.R.A.P.

10 Power Cleans 135/95

100 Double Unders

10 Power Cleans 135/95

Max Calories on Rower= score is max Caloriess on Rower

REST 2 minute between rounds

Metcon (AMRAP – Reps)

5 Minute A.M.R.A.P.

10 Power Cleans 135/95

100 Double Unders

10 Power Cleans 135/95

Max Calories on Rower= score is max Caloriess on Rower
scale option 1:

5 rounds 3 minutes work 2 minutes of rest 5pc/100singles/5pc max meters rowed

scale option 2: 5 4 minute rounds 8pc/200singles/8pc and max meters rowed

scale option 3: 5 Rounds RX time limit and weight 50 dus

scale option 4: RX time frame, Reps, Weight but 75 dus

CrossFit Factory Square – CrossFit

Metcon

Metcon (Time)

60 Single-leg squats alternating

50 Wall-ball shots 20/14

40 Box jumps 24/20

30 Deadlifts 185/125

20 Power cleans 185/125

10 Front squats 185/125
WOD Details:

Beginner

For time:

40 single-leg box squats, 20 each side

35 wall-ball shots

30 box jumps

20 deadlifts

15 power cleans

5 front squats

Men use a 12-lb. ball, a 16-in. box and a 95-lb. barbell

Women use an 8-lb. ball, a 12-in. box and a 65-lb. barbell

Intermediate

For time:

40 single-leg squats, alternating

35 wall-ball shots

30 box jumps

20 deadlifts

15 power cleans

5 front squats

Men use a 20-lb. ball, a 24-in. box and a 135-lb. barbell

Women use a 14-lb. ball, a 20-in. box and a 95-lb. barbell