CrossFit Factory Square – CrossFit

Strength

Bench Press (3 reps at 80%)

Bench Press (3 reps at 85%)

Bench Press (3+ reps at 90%)

these percentages are based of your 1 RM minus 10lbs.

Last set push for more than just 3 reps

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Modifications:

L-1 74/45, jumping pull ups, ring rows or banded pull ups

Accessory work:

Hollow Rocks Max Effort x 5 rest as needed between sets

Superman holds max efforts x 5 rest as needed between sets


CrossFit Factory Square – CrossFit