CrossFit Factory Square – CrossFit

Strength

Back Squat (5 reps at 65%)

Back Squat (5 Reps at 75%)

Back Squat (5+ Reps at 85%)

*percentages are based off the 3 rep maxes you hit last week, on last set of 5, you must hit a minimum of 5 and push for more reps.

Metcon

Metcon (Time)

For Time:

80 Calorie Row

80 Barbell Over Head Squats 45/35

modifications:

a. 40 calorie row, pvc pipe ohs

b. 60 calorie row, 15lbs ohs

Accessory work:

Bulgarian Split Squats 2 x 15 body weight no extra weight

L Sit holds – accumulate 3 minutes