CrossFit Factory Square – CrossFit

Metcon

Metcon (Weight)

12 minutes on the clock to find a challenging weight in this complex with a partner.

1 Clean + 2 Hang Cleans + 3 Front Squats

*cleans can be power or squat*

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute A.M.R.A.P.

20 Wall Balls 20/14

10 Hand Stand Push ups (kipping)

30 Cal Row
modify this work out;

a. hand release push ups (double the reps)

b. pike push ups on the box from knees

c. pike push ups on the box from toes

d. modify range of motion on the hspu