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″
Wod Details:

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.