CrossFit Factory Square – CrossFit

Metcon

Metcon (5 Rounds for time)

Every 4 minutes for 20 minutes

400 M Run
if possible record each 400 or record total time it took for the 5 rounds

WOD

Metcon (AMRAP – Rounds and Reps)

EMOM x 16

(0-1) 8 Deadlifts 275/185

(1-2) 12 Box Jumps 24”/20”

RX+ 315/225

Modifications:

*scale accordingly here, this is a lot of volume, use a weight that will have you move well and keep with the numbers prescribed*

Weakness Wednesday options:

Pistol Variations

Accessory work:

Med Ball Transfers max effort 1 minute on 1 minute off x 5