CrossFit Factory Square – CrossFit

Metcon (Time)

Team 2k Row for time

*Each person will row 250 then switch, partner is RESTING (so when it’s your turn GO HARD)

Let’s see how fast you can transition and get that 2k done.

Rest 5 minutes

Then…

Metcon (Time)

With same team of 2, complete 3 Rounds (divide however you wish) of:

30 Plate Ground to Overhead – plate must touch ground and finish overhead

30 Plate Jumping Lunges

30 Plate Russian Twists

30 50’ Plate Sprints (each length of group exercise floor is 1 rep)

*Score is Total Time and Weight Moved – you choose the weight of the plate (can be anything, 2.5-45).

(record total weight moved in comment section – ie. 3 rounds (270 reps) with 45lb plate = 12,150lbs)

Rest 5 minutes

Then…

Metcon (Time)

Team 2k Row for time (try to keep total time within 30 seconds of first 2k)

*Each person will row 250 then switch, partner is RESTING (so when it’s your turn GO HARD)

Let’s see how fast you can transition and get that 2k done.