CrossFit Factory Square – CrossFit

Strength

Shoulder Press (3 Reps at 70%)

Shoulder Press (3 Reps at 80%)

Shoulder Press (3+ Reps at 90%)

based off of 90% of your 1 rep max, 5 lbs should be added to your previous working 3×3 sets.

Metcon

Metcon (Time)

21 Snatches 95/65

21 Wall Balls 20/14lb

21 Pull Ups

15 Snatches 135/95

15 Wall Balls

15 Chest to Bar Pull ups

9 Snatches 155/105

9 Wall Balls

9 Bar Muscle Ups
*for the snatches complete by power snatching or full snatching if necessary, scaling this work out- use lighter weight to start but build up each set, stick to the rep scheme but jumping pull ups for the 21s, jumping chest to bar for 15s, Ring rows for 9s, if regular ring rows are to easy, elevate the athletes feat and if needed shorten the rep scheme to 15-12-9 for each movement.