CrossFit Factory Square – CrossFit

Strength

Back Squat (3×70%)

*based off of 90% of your 1 Rep Max

Back Squat (3×80%)

Back Squat (3+x90%)

final set push for max reps

Metcon

Metcon (Time)

5 Rounds For Time:

10 Deadlifts 115/75

10 Power Cleans 115/75

10 Hang Squat Cleans 115/75

*each set increase weight, 135m-95f/155m-105f/185m-125f/205m-135f
Modifying this work out by using lighter weights and doing less reps.

beginner 5 reps of each movement

intermediate 8 reps of each movement