CrossFit Factory Square – CrossFit

Weightlifting

Overhead Squat 3-3-3-3-3+

Add weight each set

Go for max reps on final set

Overhead Squat

Overhead Squat

Overhead Squat

Overhead Squat

Overhead Squat

WOD

Metcon (Time)

W.O.D.

6 Rounds for time:

3 Power Snatch 135/95

20 Calorie Row (sub 200m run if needed)

Scale Options:

L-1 75/45

L-2 95/65

L-3 115/75-85

Accessory work:

Snatch Pulls 5×5 moderate to heavy load here

GHD Hip Extension plus barbell row 5×8 (8 hip extensions + 8 Barbell rows)