CrossFit Factory Square – CrossFit


Deadlift (1-1-1-1-1)

use 1 weight across for all sets, your choice on loading


Metcon (Time)

800M Run

21 Pull Ups

400M Run

15 Pull Ups

200 M Run

9 Pull Ups
Wod Details:

intermediate: run the same distances but perform 15-12-9 rep scheme for the pull ups.

beginner: Run 600-400-200 and perform 28 ring rows – 18 ring rows – 10 Ring rows

additional options refer to the coach