CrossFit Factory Square – CrossFit

Strength

Front Squat (5-5-5)

use 65% for your first set of 5 then increase weight by feel for the remaining sets

Front Squat (5-5-5)

use 65% for your first set of 5 then increase weight by feel for the remaining sets

Front Squat

Metcon

Front Squat

Metcon (AMRAP – Reps)

E.M.O.M.x 18 minutes

0-1 18/14 Calorie Row

1-2 10 Power Cleans 115/80

2-3 18/14 Calorie Row

3-4 10 Power Cleans 115/80

4-5 18/14 Calorie Row

5-6 10 Power Cleans 115/80

6-7 18/14 Calorie Row

7-8 10 Power Cleans 115/80

2 Minutes Rest

Metcon (AMRAP – Reps)

10-11 18/14 Calorie Row

11-12 10 Front Squats 115/80

12-13 18/14 Calorie Row

13-14 10 Front Squats 115/80

14-15 18/14 Calorie Row

15-16 10 Front Squats 115/80

16-17 18/14 Calorie Row

17-18 10 Front Squats 115/80