CrossFit Factory Square – CrossFit
Strength
Front Squat (3 Reps at 70%)
Front Squat (3 Reps at 80%)
Front Squat (3+ Reps at 90%)
*use 90% of your current 1 Rep max plus 10 lbs. added from previous 3×3.*
Metcon
CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
*beginner wod- lighter weight for pc, leg lifts or hanging knee raises, lighter wall ball
*intermediate wod – RX pc, hanging knee raises or knees to elbow, RX wall ball