CrossFit Factory Square – CrossFit

Weightlifting

Front Squat (10 x 1 add weight each set)

WOD

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
push jerk, power jerk, split jerk are acceptable. Cleans are squat variation.

Scale options:

L-1 115/75

L-2 135/95

Accessory work:

Walking lunges 5 x 8 weighted front rack

GHD sit ups 5 x 10