CrossFit Factory Square – CrossFit

Strength

Back Squat (Find 5 Rep max)

15 minutes to establish a 5 RM.

WOD

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
modifications:

a. Jumping pull ups, modified push-ups using a rack,

b. Ring rows, modified push-ups using rack

c. Banded pull ups, modified push-ups using rack or push-ups

Accessory work:

100 Stick sit ups break up however

10 Ring Rows x 5 sets