CrossFit Factory Square – CrossFit

Strength

Shoulder Press (1-1-1-1-1 at 90%)

use 90% of your 1 rep max or use a weight fairly close to this percentage, same weight should be used across all sets

Metcon

Metcon (Time)

“Gut check”

For Time:

50 Toes to bar

1000m Row

50 Toes to bar
suggestive modifications for this work out;

a. 50 knees above hip crease, 1k row and 50 knees above hip crease

b. decrease reps if needed and utilize lying leg lifts or V-ups, also decrease the row distance to a time frame of 3-7 minutes in terms of distance rowed.