CrossFit Factory Square – CrossFit

Strength

Deadlift (3 Reps at 70%)

Deadlift (3 Reps at 80%)

Deadlift (3 Reps at 90%)

Metcon

Metcon (Time)

For time:

100 Toes to bar

*Every minute that passes by complete 4 burpees, start your work out with 4 burpees*

modifications:

a. lying leg lifts same burpees rep scheme

b. knees above hip crease with 2 burpees every minute on the minute

Accessory work:

mobility work: hips ankles hamstrings quads