CrossFit Factory Square – CrossFit

Metcon

Metcon (Time)

For Time:

0:00-10:00

100 Air Squats

50 Shoulder to Overhead 135/95

100 Air Squats

At the 10 Minute mark

500 M Row

400 M Run

200 Double Unders
Modify this work out with a weight that is manageable enough to get at least 10-15 of STO for the first set, 400 singles, if needed Cut the reps back for the athlete to 75/35/75 or 50/25/50 and cut back the row to 300m, 200m run, and 200 singles