CrossFit Factory Square – CrossFit

Strength

Overhead Squat (1-1-1-1-1-1-1)

increase loading across all sets, hold the bottom position for 3 seconds. record your final set.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minutes A.M.R.A.P.

5 Power Snatches 95/65

3 Ring muscle-ups
Scaling

Each round of this AMRAP should be fast, allowing you to complete many rounds in 10 minutes.

Snatch a weight that allows you to complete all 5 reps unbroken.

Pick a muscle-up modification that works both a pull and a push.

Intermediate Option

Complete as many rounds as possible in 20 minutes of:

5 snatches

1 muscle-up

Men: 75 lb.

Women: 55 lb.

Beginner Option

Complete as many rounds as possible in 20 minutes of:

5 snatches

5 jumping pull-ups

5 knee push-ups

Men: 45 lb.

Women: 35 lb.