Workout of the Day


CrossFit Factory Square – CrossFit

Metcon (Time)

With a partner

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Burpees

20, 18, 16, 14, 12, 10, 8, 6, 4, 2

Box Step Ups 24/20 holding 20/14# wallball

*P1 will start on 10 burpees and P2 will start on 20 (10 each leg) box step ups. Once both are done, P1 will move to 20 box step ups and P2 will do 10 burpees. Continue moving down the ladder in this order.

5 minute rest

Then complete:

20, 18, 16, 14, 12, 10, 8, 6, 4, 2

Wall Balls 20/14

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Length of room shuttle sprint

*Performed same way as above.

Scored as total time for both workouts + rest.

Metcon (No Measure)

If time permits, accessory work:

5 sets of 10 DB bicep curl to press

with

5 sets of 10 banded tricep extensions


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.