CrossFit Factory Square – CrossFit

Strength

Front Squat (1 x 5 at 65%)

Front Squat (1 x 5 at 75%)

Front Squat (1 x 5+ at 85%)

For the last set go for 5 or more reps. Percentage is based off of your 3 Rep max

Metcon

Metcon (Time)

80 Wall Balls 20/14lb

60 Box Jumps 24”/20”

400 M Run

20 Ring Muscle ups

modifications:

a. 40-30-200-10, wb,bj,run, scaled muscle up transition

b. 50-40-400-15 wb,bj,run, banded muscle up transitions

Accessory work:

Running Clock Max effort attempt:

0-1 Chin over bar holds

1-2 Arms Extended Support hold on Rings

2-3 Hold bottom of Ring Dip Position

Rest 3-4

Repeat 3 rounds.