CrossFit Factory Square – CrossFit

Strength

Front Squat (5×3 at 70% of 1 Rep max )

same weight across, rest 2 minutes if needed between sets

WOD

Metcon (AMRAP – Rounds and Reps)

13 Minute A.M.R.A.P

15 Toes to bar

12 Shoulder to overhead 115/75

9 Deadlifts 115/75

Modifications:

a. lying leg lifts, 45/35

b. hanging knee raises, 75/45

c. hanging knees raises, or knees to elbow, 95/65

Accessory work:

Walking Lunges 5 x 10 weighted