CrossFit Factory Square – CrossFit
Front Squat (3-3-3-3-3)
increase weight each set or use one weight for all sets across, go by feel
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
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.