CrossFit Factory Square – CrossFit

Strength

Bench Press (5 reps at 85%)

Bench Press (3 reps at 90%)

Bench Press (1+ reps at 95%)

*Subtract 10lbs from your current 1 Rm and use that as your work set numbers *

*If you feel good go for exact percentages*

WOD

Metcon (Time)

For time:

50 Strict Presses 75/45

25 Toes to bar

50 Front squats 75/45

25 Toes to bar

50 Thrusters 75/45

Modifications:

L-1 lying leg lifts

L-2 knees above hip crease

L-3 Knees to elbows

Accessory work:

Ghd Sit ups 5 x 15

Band Pull Aparts 5 x 15