CrossFit Factory Square – CrossFit

Strength

Front Squat (5-3-1-5-3-1)

increase weight across all sets

Front Squat

increase weight across all sets

Front Squat

increase weight across all sets

Front Squat (5-3-1-5-3-1)

increase weight across all sets, use 5lbs-10lbs more than the first set of 5-3-1

Front Squat

increase weight across all sets

Front Squat

increase weight across all sets

Metcon

Metcon (AMRAP – Rounds and Reps)

13 Minute As Many Rounds and Reps As Possible:

21 Toes To Bar

15 Box Jump 24”/20”

9 Over Head Squats 115/75
Accessory work:

Front Rack Walking lunges 20*light to moderate weight* steps Hand stand Walk 20’ rest 1:1 4 rounds

or

Same Lunge and Hand Stand Hold for 30 seconds