CrossFit Factory Square – CrossFit

Strength

Front Squat (5×3 at 85%)

WOD

Metcon (Time)

10 Rounds for time:

10 Burpees

12 Toes to bar

10 Lunges (5 each leg)

Modifications:

a. 10 rounds 5 lying leg lifts, 5 burpees

b. 10 rounds 8 hanging knee raises or knees to elbows, 8 burpees

Accessory work:

L Sit Hold from support position (hands by sides between two boxes or rings) accumulate 3 minutes

Hollow Holds 1 minute turn to superman 1 minute rest 1 minute repeat x 5 attempts

Tuesday 10/11/16