CrossFit Factory Square – CrossFit
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)
*If you do not have access to a rope, towel pull ups are a great substitute*