CrossFit Factory Square – CrossFit

Olympic Weightlifting

Split Jerk (3-3-3-2-2-1-1-1)

Find a 3 Rep

Split Jerk

Split Jerk

Split Jerk (Find a 2 Rep)

Split Jerk

Split Jerk (Find a 1 Rep)

Split Jerk

Split Jerk

Metcon

Metcon (Time)

For Time:

9-7-5

Bar Muscle Ups

Power Clean 165/125

9-7-5

Bar Muscle Ups

Power Clean 175/135

9-7-5

Bar Muscle Ups

Power Clean 185/145
*modify this work out with chest to bar pull ups or (ring rows but double the rep scheme on the rows) use weights that are manageable for quick singles