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

Front Squat

Front Squat


Metcon (AMRAP – Rounds and Reps)

20 Minute A.M.R.A.P.

25 Burpees

15 Body Weight Back Squats
Wod Details:

(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.


Intermediate Option

Complete as many rounds as possible in 20 minutes of:

20 burpees

10 ¾-body-weight back squats

Beginner Option

Complete as many rounds as possible in 15 minutes of:

12 burpees

12 empty-bar back squats