CrossFit Factory Square – CrossFit

Strength

Back Squat (5×3 at 70% of 1 Rep max)

same weight across,

2 minutes if needed between sets.

WOD

Metcon (AMRAP – Reps)

Every minute on the minute x 10 minutes

6 Power Snatch at 95/65

12 Air Squats

*both movements are to be performed with in the same minute*

RX+

8 Power Snatches *same weight* + 16 Air Squats

Modifications:

a. 6 reps 45/35 lb. bar, 6 Air Squats

b. 8 reps 75/45 lb. bar, 8 air squats

Accessory work:

Snatch Pulls 3×3 3×2 *heavy*

Overhead Single Arm Waiters Carries 50’ at 53/35lbs Kettle Bell, repeat about 5 rounds each side.