CrossFit Factory Square – CrossFit

Olympic Weightlifting

Metcon (Weight)

15 Minutes to work up to a 1 Rep Hang Clean Plus 2 Jerks
this is 15 minutes of practice, focus on good technique and points of performance for the lifts.


Metcon (AMRAP – Rounds and Reps)

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

4 Rope Climbs

16 50/35lb DB Over Head Walking Lunges (8 Lunges with weight in left hand over head then 8 with the weight in the right hand overhead)

8 Burpees

*If you do not have access to a rope, towel pull ups are a great substitute*