CrossFit Factory Square – CrossFit

Strength

Push Press (5 reps at 75%)

Push Press (3 reps at 85%)

Push Press (1+ reps at 95%)

Metcon

Metcon (AMRAP – Reps)

0-4 500 M Row + Max Double Unders remainder of time

Rest 1 minute (4-5)

Metcon (AMRAP – Reps)

5-9 500 M Row + Max Wall Balls 20/14 remainder of time

Rest 1 minute (9-10)

Metcon (AMRAP – Reps)

10-14 500 M Row + Max Double Unders

Rest 1 minute (14-15)

Metcon (AMRAP – Reps)

15-19 Row 500 M + Max Wall Balls 20/14
Modifications:

a. attempt double unders and use a lighter wall ball

b. singles and use a lighter wall ball or RX med ball

Accessory work:

Max Effort Rings x 5 attempts rest as needed between sets

100 Ab Mat sit ups break up however you see fit


CrossFit Factory Square – CrossFit

Weightlifting

Back Squat (3 reps emom x 10 at 85%)

WOD

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Scale Options:

L-1 135/95, pike push-ups

L-2 185/125, pike push-ups or ab mat hand stand push-ups

L-3 Rx weight but ab mat hand stand push-ups

Accessory work:

Single leg Deadlifts 5 x 8

Band pull Aparts 5 x 10-15