CrossFit Factory Square – CrossFit

Weightlifting

Bench Press

Every 2 minutes

Add weight each set

Go for max reps on last set

Bench Press

Bench Press

Bench Press

Bench Press

Bench Press

WOD

Metcon (Time)

40-30-20-10 reps for time of:

Hang Power Clean 95/65

Wallball Shots 20/14

Pull-ups

Scale Options:

L-1,75/45 or Rx weight, Jumping Pull ups

L-2, 75/45 or Rx weight, Banded Pull ups

L-3 75/45 or RX weight and Ring Rows

Accessory work:

DB Row 5 x 10

GHD Sit up 5 x 10