Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Back Squat (5-5-5-3-3-3-1-1-1)

build up in each set, plug increasing weights in the comment section, record your final weight

Metcon

Metcon (Time)

50 Toe to bar

25′ Walking Lunge 50lb/35lb DB Over head

30 Toe to bar

25′ Walking Lunge Db in front rack

10 Toes to bar

25′ Walking Lunge Db in a carry position
25′ broken up into 5′ increments, be sure to switch the DB every time you complete 5′

mod 1: 50-30-10 ab mat sit ups,25 walking lunges no weight

mod2: 30-20-10 Hanging leg raises or knee raises 25′ walking lunge using a lighter db