CrossFit Factory Square – CrossFit

Olympic Weightlifting

Metcon (Weight)

1 Front Squat + 2 Jerks

*Use a rack and build up in weight across 10 sets
20 minutes

WOD

Metcon (Time)

8 Rounds for time:

250 M Row

10 Pull ups

Modifications:

a. 6 RFT – 200 m Run 10 Jumping Pull Ups

b. 8 RFT – 200 m Run 10 Banded Chest to bar pull ups

c. 8 RFT- 200 m Run 10 Ring Rows feet elevated

Accessory work:

Max Effort L Sit holds accumulate 3 minutes

Russian Twists 100 reps weighted break up as needed