CrossFit Factory Square – CrossFit

Strength

Back Squat (1-1-1-1-1-1-1-1-1-1)

use 1 weight across all sets

Metcon

Back Squat (1-1-1-1-1-1-1-1-1-1)

use 1 weight across for all sets

Metcon (Time)

27 Ghd Sit ups

21 Ghd Sit ups

15 Ghd Sit ups

9 Ghd Sit ups

6 Ghd Sit ups

3 Ghd Sit ups

After every set of Ghdsups perform a weighted lunge of your choice, 20 steps (10 each leg).
weights can be up to you for todays work out. For the weighted lunges, it can be done with kettle bells in any kind of rack or carry or you can use a barbell in a front rack back rack over head position, up to the athlete.

option 1 : x2 the reps with ABMSU

option 2: 18-15-12-9-6-3 modify GHD sit up