CrossFit Factory Square – CrossFit

Strength

Deadlift (5 Reps at 75%)

Deadlift (3 Reps at 85%)

Deadlift (1+ Reps at 95%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute A.M.R.A.P.

200 M Run

30 Ab Mat Sit Ups

Rest 2 minutes

Metcon (AMRAP – Rounds and Reps)

10 Minute A.M.R.A.P.

5 Chest to Bar Pull Ups (kipping or strict)

35 Double Unders
for the first 10 minute amrap if you go out the door before the time is up count that as 1/2 a rep