CrossFit Factory Square – CrossFit


Bench Press (5 x 5 at 80%)

use same weight across for all sets of 5, 80% is a guide line for how high of weight you should be using for suggestive loading


Metcon (AMRAP – Reps)


0-10 1 Mile Run, Max Clean and Jerks 135/95

10-13 Rest

Metcon (AMRAP – Reps)

13-20 800 M Run, Max Power Snatch 115/80

20-23 Rest

Metcon (AMRAP – Reps)

23-27 400 M Run, Max Thrusters at 95/65
scaling suggestions for this work out;

a. run 800 m and use lighter weight for the clean and jerk

b. run 400 m use ligther weight for the snatch

c. run 200 use lighter weight for thrusters, each weight should be on the lighter loading side, move fast with the barbell, should be able to come in right after the run and knock out a big set of each movement.