CrossFit Factory Square – CrossFit

Strength

Front Squat (5×8 at 70% (same weight across))

90 seconds to 2 minutes of rest following each set

Metcon

Metcon (Time)

21 Hang Squat Cleans 95/65

21 Hand Stand Push-ups (Kippping)

45 Ab Mat Sit ups

15 Hang Squat Cleans 95/65

15 Hand Stand Push Ups

45 Ab Mat Sit ups

9 Hang Squat Cleans 95/65

9 Hand Stand Push Ups

45 Ab Mat Sit ups
How to attack this work out:

Use a weight that is relatively on the lighter side, the 21-15-9 rep scheme is a manageable rep scheme for unbroken reps or broken up into 2 sets to complete the desired work, use the ab mat sit ups to recover but keep moving as these do not decrease in reps like the rest of the other movements. Push hard and go fast on this one.

modify this work out:

For Hspu use a box for piked hspu as one option another option is use the same barbell for the hang clean, but strict press the weight over head no push pressing.