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.