CrossFit Factory Square – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

Complete as many reps as possible in 20 minutes of:

135/95-lb. Clean and Jerks, 15 reps

Rest 1 minute

155/105-lb. Clean and Jerks, 15 reps

Rest 1 minute

185/125-lb. Clean and Jerks, 15 reps

Rest 1 minute

225/155-lb. Clean and Jerks, 15 reps

Rest 1 minute

245/170-lb. Clean and Jerks, 15 reps

Rest 1 minute

265/185 -lb. Clean and Jerks, 15 reps

*can be power or squat and can be partnered up as well change the reps to 30*

Modifications:

Male – 95/115/135/155/185/205

Female – 65/75/85/95/105/115

Accessory work:

Clean Pulls 3×3, 3×2

GHD sit ups 3 x 20