CrossFit Factory Square – CrossFit

Strength

Deadlift (5 Reps at 75%)

Deadlift (3 Reps at 85%)

Deadlift (1+ Reps at 95%)

based off of 90% of your 1 Rep Max, final set push for max reps

Strength

Shoulder Press (5 Reps at 75%)

Shoulder Press (3 Reps at 85%)

Shoulder Press (1+ Reps at 95%)

based off of 90% of your 1 Rep Max, final set push for max reps

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute A.M.R.A.P.

4 Strict Hand Stand Push Ups

30 Double Unders

200 M Run

*modify this work out by executing a tripod push up using ab mat to help match the crown of the head to hit as a target(not forehead)  , apply the ab mat target also to a box hspu mod from the knees or toes, for the DU work on single unders or 5 max attempts at Double Unders*