Workout of the Day

Factory Athletics Home of CrossFit Factory Square – CrossFit


Back Squat (1 x 20 )

week 8 second to lass week you got this!

weight should be 5lbs heavier than 11218


Metcon (Time)


Wall Ball

Ab Mat Sit Up
50 wall balls 50 ab mat sit ups 40/40 so on and so forth to finish the work out. modify this work out by decreasing rep range and lighting up the load on the wall ball to allow for big sets, same for the ab mat sit ups.

CrossFit Factory Square – CrossFit


Metcon (Time)

4 Rounds For Time:

10 Strict Pull Ups

5 Shuttle Sprints(start at white board run to end of the room, turn around come back to the white board that will = 1.)

10 Strict Pull Ups

50 Air Squats

(20 minute time cap)
Work out details:

scale options as follows:

a. 4Rds 10 Ring Rows, 5 sprints, 20 air squats

b. 4Rds 10 Ring Rows 5 sprints, 30 Air Squats

c. 4Rds 10 Rings Rows 5 Sprints 40 Air Squats