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FIT 7/27/2017

Posted on by dafactoryadmin

Da Factory Training – CrossFit


Warm-up (No Measure)

3 Rounds

6 Clean High Pull

6 Push Press

6 Air Squats

100m Run – 200 m Row – 300m Bike


Metcon (Time)

With a running clock,

From minutes 0-7:00

400m Run

600m Row

Minutes 7:01-23:00

EMOM for 16 minutes (4 Rounds)

M1: 5 Power Clean & Jerks, 185/135#

M2: 15 Toes To Bar

M3: 45 DUs

M4: Rest

Lastly, minutes 23:01-30:00

600m Row

400 m Run
Score is completion time of last row/run combo. If capped by the clock, then distance accumulated.

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