Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Back Squat (Find a 5 rep max)

allow 20 minutes for this

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute A.M.R.A.P.

40/30 Calorie Bike

30 Hang Power Cleans 135/95

20 Front Squats 135/95

10 Shoulder to over head 135/95
scale option 1; 30/20 cal bike, 15/10/5 lighter load for the movements

scale option 2: 35/25 bike, 20/16/8 for the barbell movements lighter weight