CrossFit Factory Square – CrossFit

Strength

Overhead Squat (every 2 minutes 3-3-3-3-3 )

last rep of each set hold bottom position for 3 seconds.

Record final set

WOD

Metcon (AMRAP – Rounds and Reps)

10 Minute A.M.R.A.P.

2 Snatches 135/95

4 Clean and Jerks 135/95

*Squat variation*

RX+ 155/105

Modifications:

L-1 75/45

L-2 95/65

L-3 115/75

Accessory work:

Snatch deadlift 3×3,2×2

Accumulate 3 minutes L sit