CrossFit Factory Square – CrossFit


Front Squat (Find a 1 Rep for the day)

Wod Details: (15-20 minutes)

Focus today for elbows high an torso to remain as vertical as possible, and work to get those hips below parallel, take your time warming up an building up in weights to find your 1 Rep.


Metcon (Time)

5 Rounds For Time:

30 Double Unders

15 Ghd Sit Ups

10 Deadlifts 225/155
Wod Details:

Try to remain calm and take your breaks in the transitions for this work out today, the dus and ghd sit ups should be attacked with speed but control that breathing, when you get to the deadlifts push to touch an go for all ten reps for all 5 rounds.


a.3 OR 4 rounds of 60 singles, 20 abmat situps, 5 deadlifts a lighter weight

b. 3-5 rounds 60 singles 30 ab mat sit ups, 5-10 deadlifts at a lighter weight