CrossFit Factory Square – CrossFit
Shoulder Press (10 x 1 @ 90-95%)
aim to go as heavy as possible and have no missed lifts. Rest as long as needed between sets. Use 1 weight for all sets.
Metcon (AMRAP – Rounds and Reps)
15 Minute A.M.R.A.P.
9 Toes to bar
12 Shoulder to over head 115/75
15 Box Jumps 24″/20″
For the TTB look to scale this by doing hanging knee raises or knees to elbow or lastly v-up varitation. keep the rep scheme the same. utilize a lighter weight for the STO if the athlete can not perform 12 reps unbroken . For the box jumps use a shorter box if needed, step ups are not allowed for this work out, be sure to have the athlete jump on the box and step down in replace of rebounding.