Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Back Squat (1 x 20 )

weight should be 5 lbs heavier than Monday 10-8-18

Metcon

Metcon (AMRAP – Reps)

10 Minute AMRAP

Ascending Rep scheme

2 Calorie Bike

2 Squat clean 135/95

4 Calorie Bike

4 Squat clean 135/95

6 Cal bike

6 Scleans 135/95

Add 2 reps to each for the remainder of the time.
If needed go two heats for this work out.

Have athletes partner up and have the athlete not working, reset the bike for the athlete working on the cleans.

To modify this work out use a lighter weight that allows for good depth on the squat clean and good technique though out. Keep the reps the same and the time domain the same.