CrossFit Factory Square – CrossFit

Strength

Back Squat (3×10 @ 55% of 1 Rep Max)

Use 55% of your 1 Rep max across all sets. Every 3 minutes perform a set.

Metcon

Metcon (Time)

For time:

15-12-9-6-3

Burpees

Power Snatches 75/55

RX+ 115/75

Modifications:

a. 12-9-6-3 Burpees and 45/35 lb. snatches

b. same rep scheme 45/35lb. snatches

Accessory work:

Snatch Pull 3×3, 3×2

Wall ball transfers 30 seconds on 30 seconds off x 5 minutes