CrossFit Factory Square – CrossFit


Back Squat (10-10-10-10-10)

increase weight across all sets, build up to a challenging 10 rep then add 5-10lbs each set

Back Squat

Back Squat

Back Squat

Back Squat


Metcon (AMRAP – Rounds and Reps)

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

8 Hand Stand Push Ups

16 Reverse Step Lunges

8 Kettle Bell Swings 70/53
Wod Details:

Kettle Bell swings for today are supposed to be on the heavier side, maximize sharing the equipment and try to rotate using what we have. Modifying the HSPU can be done with box, shortened ROM with ab mats or a strict press with a barbell at a challenging weight for 8 reps. The numbers are on the

smaller side to have you rest in the transition of one exercise to the next. The lunges are not weighted.