CrossFit Factory Square – CrossFit

Strength

Back Squat (3-3-3-3-3)

increase weight each set

Back Squat

Back Squat

Back Squat

Back Squat

Metcon

Metcon (AMRAP – Reps)

For Max Repetitions:

1 minute S. Cleans 135/95

Metcon (AMRAP – Reps)

For Max Repetitions:

1 minute Push Jerks 135/95

Metcon (AMRAP – Reps)

For Max Repetitions:

2 minute S. Cleans 135/95

Metcon (AMRAP – Reps)

For Max Repetitions:

2 minute Push Jerks 135/95

Metcon (AMRAP – Reps)

For Max Repetitions:

3 minute S. Cleans 135/95

Metcon (AMRAP – Reps)

For Max Repetitions:

3 minute Push Jerks 135/95

Metcon (AMRAP – Reps)

For Max Repetitions:

3 minute S. Cleans 135/95
1-3 Muscle up + 5-8 Ring Dips x 10 Rounds rest as needed

or

Accumulate 50 Strict Pull ups and 50 Dips in least amount of sets possible

100 sit ups

5 Rounds of 1 minute hold supermans with PVC pipe