CrossFit Factory Square – CrossFit


Bench Press (5×5 at 85%)

2 minutes of rest after each set ,same weight across


Metcon (AMRAP – Rounds and Reps)

15 Minute A.M.R.A.P.

50 Double Unders

10 Ring Dips

25 Ab Mat Sit ups


A. 100 singles Hand Release push-ups

B. 100 singles or mix, Bar Dips with or without band

C. mix doubles with singles Banded Ring Dips

Accessory work:

Barbell Row 5 x 5

Db Row 5 x 10