CrossFit Factory Square – CrossFit


Bench Press (5 x 3 )

aim to use 80-85% of your 1 rep, same weight should be used across all sets


Metcon (AMRAP – Rounds)

E.M.O.M. x 20 minute

(0-1) 15 Bench Press 135/80

(1-2) 15 Box Jumps 24”/20”
Wod Details:

The loading on this work out should be a weight you can comfortably do unbroken for roughly 6 rounds. 7-8-9 -10 be sure to have a third person close by to help spot if needed. Move fast on the box jumps. Partner three people up for this work out. 1 spots bench 1 benches 1 works on bench press and rotate.