CrossFit Factory Square – CrossFit


Metcon (AMRAP – Rounds and Reps)

30 Minute Every minute on the minute

0-1 Row 20/16 Calories

1-2 :40 Second Plank


a. decrease the calorie on the row, if attaining the number of calories seems possible for 1-5 rounds but not for the remainder of the work out, back it down from the start with a number you feel will be manageable to obtain but still challenging.

Accessory work:

5 rounds NFT

GHD Hip Plus Back Extension 7 reps

Russian Twists 20 Rotations