Factory Athletics Home of CrossFit Factory Square – CrossFit
3 x 1 K Row
use 2 minutes of rest between efforts looking at 4-6 minutes of work with 2 minutes of rest here repeatable is the name of the game dont over do it, practice pacing is the name of game. record times for each one.
1 K Row
1 K Row
Metcon (AMRAP – Rounds and Reps)
15 Minute A.M.R.A.P.
10 S.Snatches 95/65
10 Hand Stand Push Ups
15/10 Cal Bike
sustainable pace on the bike, possible touch an go on the sqsnatches and kip the hspu to keep the HR elevated. if dealing with neck pain or any other ailments scale accordingly. looking for 4-7 rounds for this work out,
mod1: 10 Empty barbell power sn into ohs, 10 z presses with DBs, 10/5 cal bike
mod2: 10 Ssnatches at 65/45, box hspu, 10/5 cal bike