CrossFit Factory Square – CrossFit


Shoulder Press (3×70%)

*based off your 1 Rep Max

Shoulder Press (3×80%)

Shoulder Press (3+x90%)

*final set push for max reps


Metcon (AMRAP – Reps)

Every minute on the minute x 10

10 Thrusters 95/65

Rest 2 minutes

Every minute on the minute x 10

7 Bar Facing Burpees
*modify this work out by using a weight that is very manageable, this work out is designed to refine your thruster mechanics. If the weight is too heavy, decrease the load and keep the reps, this work out is more about speed than strength. For burpees pick a rep scheme that makes you focus on being explosive coming out of the burpee, no worming and taking a step on this one today. Jump with both feet an be efficiently fast. Stick to the emom as a time frame do not turn into amrap for 10 minutes. If you fall behind rest until the next minute an begin again.