CrossFit Factory Square – CrossFit


Bench Press (5×10)

use 55% or higher, same weight across for all sets


Metcon (Time)

For Time:

21 Hand Stand Push-ups

42 Box Jumps 24”/20”

63 Snatches 75/55

Accessory work:

Snatch to a challenging weight post wod, can be full or power

Snatch Deadlift 3×3 3×2

Weighted Pull ups under hand or over hand 5 x 5

Single Arm Db Row 5 x 8

Max Effort Push-ups x 5 sets rest as needed for all