Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Bench Press (5 x 1 at 80-90% one weight across all sets)

take your time warming up for this, 3-5 warm up sets is suggested. should not look to fail any reps on this.

Metcon

Metcon (Time)

5 Power Cleans 225/155

25 Ring Push Ups

4 Power Cleans 225/155

20 Ring Push Ups

3 Power Cleans 225/155

15 Ring Push Ups

2 Power Cleans 225/155

10 Ring Push Ups

1 Power Clean 225/155

5 Ring Push Ups
suggestive time cap 8 minutes

mod 1: RX reps, 135-155/85-105 lb bb and Rack Push ups

mod 2: RX reps, 185-205/115-135 and regular push ups