CrossFit Factory Square – CrossFit

Strength

Back Squat (4×8 same weight across)

challenge yourself here, nothing less than 75% of your 1 Rep

Metcon

Metcon (Time)

For Time:

48 Wall Balls 20/14

21 Power Snatches 95/65

36 Wall Balls 20/14

15 Power Snatches 95/65

24 Wall Balls 20/14

9 Power Snatches 95/65

*speed here, cycle the barbell*

modifications:

a. lighter barbell and wall ball, decrease rep count if necessary

accessory work:

Over Head walking lunges 5 x 8

Hang Snatch High Pulls 5 x 5