CrossFit Factory Square – CrossFit

Strength

Back Squat (5×3 at 90%)

WOD

Metcon (Time)

For time:

800 M Run

30 Wall Balls 20lb/14lb

30 Ring Dips

30 Deadlifts 225/155

30 Ring Dips

30 Wall Balls 20lb/14lb

800 M Run

(25 Minute Time Cap)

RX+ 275/185

Modifications:

a. 15 reps everything, dips on bench, lighter deadlift weight

b. 20 reps everything, banded dips, RX or lighter weight for deadlift

c. Rx weight an rep scheme but banded dips on rings or bar

Accessory work:

Bulgarian split squats 5 x 8 weighted front rack or dbs or kbs

GHD hip plus back extensions 3 x 10

GHD sit ups 3 x 20