CrossFit Factory Square – CrossFit

Strength

Bench Press (5×3 at 90%)

WOD

Metcon (Time)

For Time:

21 Shoulder to overhead 95/65

82 Double Unders

15 Shoulder to overhead 95/65

64 Double Unders

12 Shoulder to overhead 95/65

46 Double Unders

9 Shoulder to overhead 95/65

28 Double Unders

RX+ 135/95

Modifications:

a. 75/45, 15/12/9 rep scheme, single unders same rep scheme

b. Rx weight, half the reps for doubles if you are mixing doubles and singles

Accessory work:

Barbell Row 5×5

Reverse Db Flys 3 sets of 15

3 sets of max effort pushups rest as needed between sets