CrossFit Factory Square – CrossFit

Strength

Front Squat (5×3 at 75% of 1 RM)

same weight across for all sets, 2 minutes of rest in between

WOD

Metcon (Time)

Wall Balls 50-40-30-20-10

Deadlifts 2-4-6-8-10 225/155

RX+ 315/225

Modifications:

a. 135/95

b. 185/125

c. 205/135
Accessory work:

200 M walking lunge non weighted

Mobilize-hips, shoulders, ankles.