CrossFit Factory Square – CrossFit

Strength

Back Squat (3 reps at 70%)

Back Squat (3 reps at 80%)

Back Squat (3+ reps at 90%)

each percentage should be a total of 10lbs heavier than the last cycle

Metcon

Metcon (Time)

Complete 100 Wall Balls

Every 2 minutes complete 10/8 Calories on the assault bike
start with the wall balls and break them up however you wish to complete 100 for time, every 2 minutes complete 10 cal on the bike for men and 8 cals on the bike for the ladies. if doing 10 or 8 cals takes you more than 30-40 seconds back the number down, if doing sets of 12-15 wall balls does not seem manageable for this work out consider decreasing the wall ball reps to 70 or 80 or 90 and use a lighter wall ball to achieve proper depth and execute large sets