CrossFit Factory Square – CrossFit

Strength

Shoulder Press (every 2 minutes 3-3-3-3-3-3 )

WOD

Metcon (Time)

For total time:

21-15-9 reps for time of:

Power Snatch 95/65

Burpees, Bar-facing

5 minute rest

12-9-6 reps for time of:

Power Snatch 135/95

Burpees, Bar-facing

Modifications:

L-1 45lbs, 75lbs/35lbs, 45lbs

L-2 75, 95lbs/ 45lbs, 55lbs

Accessory work:

Snatch High Pulls 5×5

Snatch Balance 5×3

GHD sit ups 5 x 10