Gym closed until 3:30 class – Next class is 3:30, stay safe everyone!

CrossFit Factory Square – CrossFit

Weightlifting

Shoulder Press (5-5-5-5-5+ add weight, failure on last set)

WOD

Metcon (AMRAP – Reps)

Every minute on the minute for 20 minutes:

Odd: 7 Toes to Bar 7 Box Jumps 30”/24”

Even: Max Reps Dumbbell/KB Step-ups 45’s/30’s

*record total reps for both movements*

Scale Options:

L-1 7 lying leg lifts 7 box jumps 24”/20”, no dumbbell’s

L-2 7 Hanging knee raises, 7 box jumps 24”/20”, lighter dumbbell’s

Accessory work:

GHD sit ups 5 x 10 hold last rep max effort at parallel