Factory Athletics Home of CrossFit Factory Square – CrossFit

Olympic Weightlifting

3+1 Hang Clean complex (3×3)

perform 3 hang cleans(above knee) hold onto the bar the entire set and jerk on last hang clean, squat variation

3+1 Hang Clean complex (3×2)

perform 3 hang cleans(above knee) hold onto the bar the entire set and jerk on last hang clean, squat variation

3+1 Hang Clean complex (3×1)

perform 3 hang cleans(above knee) hold onto the bar the entire set and jerk on last hang clean, squat variation
remain at one weight for the 3×3 then add for the 3×2 and add weight for the 3×1

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute A.M.R.A.P.

7 Burpee Box Jump Over 24″/20″

7 Toes To Bar
scale option 1: 4 burpee bj step ups + 4 leg lifts

scale options 2: 7 burpees + 7 hanging knee raises

scale options 3: 7 burpee step ups + hanging knee raises