CrossFit Factory Square – CrossFit

Strength

Push Press (1 x 3 Rep Max)

Find a 3 rep max in 8 sets from the rack

Metcon

Metcon (AMRAP – Rounds and Reps)

From 0:00-3:00, perform 3 rounds of:

3 Pull-ups

6 Push-ups

9 Squats

From 3:00-6:00, perform 3 rounds of:

4 Pull-ups

8 Push-ups

12 Squats

From 6:00-9:00, perform 3 rounds of:

5 Pull-ups

10 Push-ups

15 Squats

From 9:00-12:00, perform 3 rounds of:

6 Pull-ups

12 Push-ups

18 Squats

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

Modifications:

a. Modify pull ups and push-ups accordingly, complete 2 rounds with in the three minutes

Accessory work:

Dumbbell Curls 10 reps right into

Supine Dumbbell Skull crushers 10 reps right into

Lateral Raises  10 reps right into

Front Raises 10 reps Rest 2 minutes repeat 5 rounds