CrossFit Factory Square – CrossFit


Back Squat (5 reps at 75%)

Back Squat (3 reps at 85%)

Back Squat (1+ reps at 95%)

use 90% of your 1 rep max to figure out percentages and push for max reps on final set


Metcon (AMRAP – Reps)

5 Rounds for Reps of:

1 Minute Box Jumps 24”/20”

1 Minute Wall Balls 20lb/14lb

1 Minute of Rowing (Meters)

1 Minute Rest

*modify this work out, use a lighter medball, shorter box*
include each round total in the comment section, score total reps for all 5 rounds