CrossFit Factory Square – CrossFit

Strength

Bench Press (5 reps at 70%)

Bench Press (5 reps at 75%)

Bench Press (5+ Reps at 80%)

WOD

Metcon (Time)

10 Rounds for time:

20 Ab mat sit ups

10 Ring or bar Dips

2 Power Cleans 185/125

RX + 225/155

Modifications:

L-1 Modified pushups on rack, 95/65

L-2 Pushups, 115/75

L-3 Banded Ring Dips or bar dips, 135/95 or Rx weights

Accessory work:

DB Rows 5 x 10

Band Pull apart 5 x 15

Russian Twists 5 x 20