CrossFit Factory Square – CrossFit

Strength

Back Squat (5 reps at 75%)

Back Squat (5 reps at 85%)

Back Squat (1+ reps at 95%)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute A.M.R.A.P.

3 Rounds of Cindy (5 Pull ups 10 Push-ups 15 Air Squats)

5 Power Snatches 95/65

RX+ 135/95

Modifications:

a. ring rows, modified push-ups, lighter weight for the snatches

Accessory work:

5 x 8 Bulgarian Split Squats weighted

Snatch Pulls 3×3 2×3 heavy


CrossFit Factory Square – CrossFit

Gymnastics

Weighted Pull-ups (7 sets of 3 add weight ea set.)

WOD

Metcon (Time)

For time:

100 Double under Buy in then,

3 Rounds of “Wall ball Cindy” for time:

5 Pull ups

10 Push-ups

15 Wall balls 20/14

Scale options:

L-1 200 singles, Jumping pull ups, modified push-ups

L-2 200 singles, Banded pull ups, modified push-ups

L-3 200 singles or mix, Ring Rows, modified push-ups

Accessory work:

Db Row 5 x 10

Max Effort L Sit holds x 5 rest as needed