CrossFit Factory Square – CrossFit

Strength

Front Squat (5 Reps at 60%)

Front Squat (5 Reps at 70%)

Front Squat (5+ Reps at 80%)

*use 90% of your 1 Rep Front Squat*

*on final set of 5 go for more than 5 reps*

Metcon

Metcon (Time)

10 Squat Cleans 165/120

50 Double Unders

8 Squat Cleans 165/120

40 Double Unders

6 Squat Cleans 165/120

30 Double Unders

4 Squat Cleans 165/120

20 Double Unders

2 Squat Cleans 165/120

10 Double Unders