CrossFit Factory Square – CrossFit

Strength

Front Squat (1 x 3 Rep Max)

*warm up well then use the sets below as a guide to hit your 3 Rep Max for the day*

3 Reps at 65%

3 Reps at 75%

3 Reps at 85%

1 Rep at 95% (should be close to old 1 Rep max)

Attempt 3 Rep Max

Metcon

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target
if you can not set up a 6 inch target, put a plate on the ground and jump to the plate, 45 for male and 25 for female

Accessory work

5 x 10 walking lunges (10/10)