CrossFit Factory Square – CrossFit

Strength

Push Press (3 reps emom x 10 at 60-65% )

*on last rep of push press hold over head for 5 seconds, this is

based on the 1 rm split jerk earlier in the week

WOD

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Modifications:

L-1 Jumping pull ups

L-2 Banded Pull ups

L-3 Ring rows

Accessory work:

Plank Max Effort x 3

Hollow Rocks Max Efforts x 3

Superman holds max effort x 3

Rest as needed for each