CrossFit Factory Square – CrossFit

Strength

Front Squat (5 x 10 at 65% same weight across all sets)

use 65% of your most recent 1 rep max or predicted 1 rep. Rest 2 minutes after each set.

Metcon

Metcon (Time)

4 Rounds For Time:

21 Deadlifts at body weight

12 Kipping Hand stand push ups
Modify this work out by using a lighter weight for the deadlift and scaling the hspu depending on the athletes capabilities.