CrossFit Factory Square – CrossFit

Strength

Back Squat (1×3 at 70%)

Back Squat (1×3 at 80%)

Back Squat (1×3 +)

*Last set push for 3 or more reps*

Metcon

Metcon (AMRAP – Rounds and Reps)

Every Minute on the Minute x 12

0-1 15 Thrusters 75/45

1-2 15/12 Calorie Row

RX+ Row 18/15 Thruster 95/65

Modifications:

a. *Do not turn into an A.M.R.A.P.*

Decrease the rep scheme and use a manageable weight for the barbell movement in order to keep within the on the minute pace. Example- would be 10 Thrusters at 45lbs/35lbs and a 12/10 calorie row

Accessory work:

Single leg Deadlift 5 x 8 each side

Hollow Holds 30 seconds rest 30 x 5 rounds