CrossFit Factory Square – CrossFit

Strength

Bench Press (5×3 at 95%)

WOD

Metcon (Time)

For time:

100 Double Unders

100 Burpees

2 K Row

Modifications:

a. 100 singles, 50 burpees, 1k Row

b. mix double and singles count to 50, 80 burpees, 1k Row

Accessory work:

Barbell Row 5 x 8 same weight for all sets supinated grip

I  5 reps Y 5 reps T 5 reps x 5 sets

Hollow Rock Max Effort x 3 rest as needed