CrossFit Factory Square – CrossFit

Strength

Bench Press (5-5-5-5-5)

choice is up to your for loading, use one weight across all sets

Metcon

Metcon (Time)

21-15-9

Power Clean 135/95

Ring Dips

Box Jumps 24″/20″
Wod details:

Use a weight that allows for big sets on the pcleans and modify the ring rips to bar or banded, if further need to modify have the athlete perform push ups with the same rep scheme.