CrossFit Factory Square – CrossFit

Strength

Front Squat (3-3-3-3-3)

increase weight each set or use one weight for all sets across, go by feel

Metcon

Metcon (AMRAP – Reps)

12 Minute A.M.R.A.P.

1 Ring Muscle Ups

2 Thrusters 95/65

3 Box Jumps 24”/20

add 1 rep to each movement for the entire length of the work out.

2,3,4 / 3,4,5
modifications:

a. kipping chest to bar pull ups, ring dips or bar dips same rep scheme applies, 1 CTB PULL UP +1 Dip, lighter thruster weight and shorter box.