CrossFit Factory Square – CrossFit

Strength

Back Squat (4 x 8 at 65%)

Focus on good tempo here, slow on the way down and fast on the way up, deep breath in on the way down and exhale out on the way up.

Metcon

Metcon (Time)

4 Rounds For Time:

30/25 Calorie Row

30 Lunges
Wod Details:

For the lunges remain stationary, stand with both feet together and proceed to take one leg and lunge back ward till knee kisses the ground then stand back to both feet together. Then alternate. Its 15 per leg to make 30 in total.