CrossFit Factory Square – CrossFit


Front Rack Lunge (4 x 10 as heavy as possible)


Use 1 weight across for all sets, 5 steps per leg, hold the barbell in the front rack position, walk the length of the gym floor to complete your steps.


Metcon (AMRAP – Reps)

0-1 Max Wall Balls 20/14

1-2 Max Double Unders

2-4 Max Wall Balls 20/14

4-6 Max Double Unders

6-9 Max Wall Balls 20/14

9-12 Max Double Unders
WOD details: no secret here, go as hard as you can. For modifying this work out, use a lighter wall ball that has the athlete achieve proper depth in the squat. For the DUs, have the athletes practice getting as many as they can.