CrossFit Factory Square – CrossFit

Strength

Front Squat (5 reps at 75%)

Front Squat (3 reps at 85%)

Front Squat (1+ reps at 95%)

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Modifications:

a. modify the weight, scale the ring dips to hand release push-ups

Accessory work:

Clean Panda Pulls 3×5 medium weight

Max Effort Feet elevated Ring rows x 5 sets rest as needed between sets