CrossFit Factory Square – CrossFit

Strength

Front Squat (1×3 at 70%)

Front Squat (1×3 at 80%)

Front Squat (1×3+ at 90%)

*on the final set go for 3 or more reps*

Metcon

Metcon (AMRAP – Reps)

Every minute on the minute x 18 minutes

0-1 12 Toes to bar

1-2 10 Power Snatches 75/45

2-3 8 Hand Stand Push-ups

RX+ 95/65, Strict Hand Stand Push-ups,

Modifications:

a. set rep scheme is the goal here, pick numbers that are manageable to complete within the time frame of the minute, scale TTB with lying leg lifts or hanging knee raises, barbell weight for the snatches, modified HSPU with hand release push-ups, pike push-ups on the box.

Accessory work:

EMOM

0-1 10-20 seconds chin over bar holds

1-2 10-20 seconds hold support on rings

2-3 10-20 seconds hold the bottom position on the rings.

Rest 3-4

Repeat for 3 rounds