CrossFit Factory Square – CrossFit

Olympic Weightlifting

3 pos clean complex (5 sets to build up in weight 3 sets for working)

1 Clean + 1 Front Squat + 1 Jerk (split or push)

*implied squat variation*

WOD

Metcon (AMRAP – Reps)

“Factory Gone Bad”

3 Rounds for max reps rotating each minute

Push press 75/55

Rowing Calories

Burpees

Sumo Deadlift high Pull 75/55

Pull ups

1 minute Rest between rounds
Scale Options:

L-1 Jumping pull ups

L-2 Banded Pull ups

L-3 Ring Rows

Accessory work:

Db Curls 5 x 10

Skull Crushers 5 x 10

Plank max effort x 5 sets rest as needed between sets