CrossFit Factory Square – CrossFit

Strength

Back Squat (Find new 3 Rep Max)

*warm up well then use the sets below as a guide to hit your 3 Rep Max for the day*

3 Reps at 65%

3 Reps at 75%

3 Reps at 85%

1 Rep at 95% (should be close to old 1 Rep max)

Attempt 3 Rep Max

Metcon

Metcon (Time)

2 Rounds For Time:

75 Wall Ball 20/14

50 Pull Ups

Modifications:

a. 2 R.F.T. – 45 wall balls 20 Pull ups lighter ball, ring rows, jumping pull ups

b. 2 R.F.T. – 55 wall balls 30 Pull ups, lighter ball or rx ball, banded pull ups, ring rows, or pull ups.

Accessory work:

Bulgarian Split squats 5 x 8 each leg

Hollow Rock Tabata 20 seconds of work 10 seconds of rest x 8 rounds