CrossFit Factory Square – CrossFit

Strength

Back Squat (15 minutes to find a 1 rep for the day)

this could be a PR attempt or just build to a heavy single for the day, try to accomplish this in 10 sets or less

Metcon

Metcon (Time)

3 Rounds of:

5 bar muscle-ups

5 snatches

Then, 3 rounds of:

15 deadlifts

30 Pistols

Then, 3 rounds of:

5 bar muscle-ups

5 cleans

Men: 155 lb.

Women: 105 lb

*snatches and cleans are squat variations*
Intermediate Option

For time:

3 rounds of:

10 chest-to-bar pull-ups

5 snatches

Then, 3 rounds of:

15 deadlifts

30 reverse lunges or modify pistol with box or band

Then, 3 rounds of:

10 chest-to-bar pull-ups

5 cleans

Men: 135 lb.

Women: 95 lb.

Beginner Option

For time:

3 rounds of:

5 jumping pull-ups

5 snatches

Then, 3 rounds of:

10 deadlifts

15 reverse lunges

Then, 3 rounds of:

5 jumping pull-ups

5 cleans

Men: 65 lb.

Women: 45 lb.