CrossFit Factory Square – CrossFit

Strength

Back Squat (5 reps at 75%)

Back Squat (3 reps at 85%)

Back Squat (1+ reps at 95%)

be sure to take your time warming up to these numbers, do not rush into your working sets, on the final set push for 1 -5 reps but stop at 5.

Metcon

Metcon (Time)

2 Rounds For Time:

30 Calorie Assault Bike

30 Walking Lunges 53/35 kettle bell

30 Toes To Bar
wod details:

for the kettle bell perform the first round with it in a front rack position in your right hand then the second round perform the lunges with the kettle bell in the hand front rack position.