CrossFit Factory Square – CrossFit

Strength

Front Squat (3 reps at 80%)

Front Squat (3 reps at 85%)

Front Squat (3+ Reps at 90%)

*last set go for max reps*

*these percentages are based off of your 1 Rm minus 20 lbs

WOD

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Womens weights 55lbs across*

Accessory work:

Russian Twists 100 reps break however you see fit. Weighted.

3 sets of max effort push ups

4 sets of max effort Strict pull ups