CrossFit Factory Square – CrossFit

Strength

Back Squat (2-2-2-2-2-2-2)

warm up well then use each set as a challenging set of 2

Back Squat

Back Squat

Back Squat

Back Squat

Back Squat

Back Squat

Metcon

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
Modifications:

a. 14 Pull ups or ring rows 14 Push-ups or modified push-ups, lighter wall ball, 200 singles

Accessory work:

Every Minute On the Minute x 20 minutes

18 Calorie ski erg or Row 18 calorie 0-1

12-15 Ghd Sit ups or decline sit ups 1-2