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