CrossFit Factory Square – CrossFit

Strength

Bench Press (5×3 at 80%)

same weight across for all sets, 2 minutes of rest between sets

WOD

Metcon (AMRAP – Reps)

Every minute on the minute x 20 minutes

0-1 1 round of 15 air squats 10 push ups 5 pull ups

1-2 20/16 Calorie Row

Modifications:

a. 10 air squats 5 push-ups 1 pull up, 10/8 calorie row

b. 12 air squats 7 push-ups, 3 pull ups, 14/10

Accessory work:

Single Arm Db Rows 5 x 10

GHD sit ups 5 x 15

L sit holds max effort to accumulate 3 minutes