CrossFit Factory Square – CrossFit

Strength

Back Squat (5×8 at 70% (same weight across))

90 seconds to 2 minutes of rest following each set

Metcon

Metcon (Time)

For Time:

15 Squat Snatches 95/65

12 Squat Snatches 115/75

9 Squat Snatches 135/85

6 Squat Snatches 155/105

3 Squat Snatches 185/125
Scaling options:

Option A

M-75/95/105/115/125

F- 45/55/65/75/85

Option B

M-95/105/115/125/135

F- 65/75/85/95/100

Option C

Weights that feel comfortable enough for the athlete to demonstrate proper mechanics of the movement, power snatching into an over head squat is acceptable for this work.