CrossFit Factory Square – CrossFit
Front Squat (3-3-3)
use 75% for the first set of 3 and then increase weight by feel on the remaining sets
Metcon (AMRAP – Rounds and Reps)
20 Minute A.M.R.A.P.
15 Body Weight Back Squats
(Can be taken from the rack or floor)
When modifying this work out select a load that is do able in 3-4 sets. Good way to scale the weight is use 3/4 body weight or 1/2 body weight or even more if needed. Also look to decrease the repetitions to allow a steady pace through out the work out.
Complete as many rounds as possible in 20 minutes of:
10 ¾-body-weight back squats
Complete as many rounds as possible in 15 minutes of:
12 empty-bar back squats