CrossFit Factory Square – CrossFit


Metcon (AMRAP – Rounds and Reps)

E.M.O.M. x 30 minutes

0-1) 2 Hang Cleans + 2 Front Squats

1-2) 7 Hand Stand Push-ups

2-3) 9 Toes to bar

*record weight used for this work out in comments*


L-1 lying leg raises and push-ups

L-2 lying leg raises or knees above hip crease, pike push-ups

L-3 knees above hip crease and plate with ab mat sit ups

Accessory work:

Band Pull aparts 5 x 10

GHD back Extensions 5 x 8