CrossFit Factory Square – CrossFit

Strength

Back Squat (5×3 at 85%)

WOD

Metcon (Time)

For total working time:

27 Calorie Row + 12 Hang

Cleans 115/75

Rest 1 minute

21 Calorie Row + 9 Hang Cleans 135/95

Rest 1 minute

15 Calorie Row + 6 Hang Cleans 155/105

Rest 1 minute

9 Calorie Row + 3 Hang Cleans 185/125

RX+

M- 135,185,205,225

F- 95,105,125,155

*can be squat or power*

Modifications:

a. 9,6,3,1 rep scheme with lighter weights, 15-12-9-6 calories on the rower *this is to keep speed and efficiency with lifts and intensity.

b. same rep scheme with lighter weight if they show signs of good movement with the lifts.

Accessory work:

GHD sit ups 3 x 15

GHD hip plus back extensions 3 x 10