CrossFit Factory Square – CrossFit


Deadlift (5 reps at 75%)

Deadlift (3 reps at 85%)

Deadlift (1+ reps at 95%)

these weights should be 10lbs heavier than the previous cycle


Metcon (Time)

75 Wall Balls 20/14

50 GHD Sit Ups

25 Burpees

50 Ghd Sit Ups

75 Wall Balls 20/14
wod details: scale the wall ball reps accordingly and use a weight for the wall ball that allows for appropriate depth. for the GHD modification use abmat sit ups and do 100 reps, utilize a smaller rep scheme through out this work out if needed. (20 Minute time cap on this work out)