CrossFit Factory Square – CrossFit

Strength

Bench Press (3 reps at 70%)

Bench Press (3 reps at 80%)

Bench Press (3+ reps at 90%)

Metcon

Metcon (Time)

For time:

100 Burpee Pull ups

Modifications:

a. cut the rep scheme down to 50

b. cut the rep scheme down to 80

*note intensity needs to remain high for this work out* less than 10-12 minutes*

Accessory work:

Barbell Rows Supinated grip 5 x 8

Ring Push-ups 3 x 15

Ring Rows 3 x 15


CrossFit Factory Square – CrossFit

WOD

Metcon (Time)

“Twisted Baseline”

5 Rounds

3 minute rest between rounds

400 M run

10 Pull ups

20 Push-ups

30 Ab Mat Sit ups

40 Air Squats

Scale Options:

L-1 Jumping pull ups

L-2 Banded Pull ups

L-3 Ring Rows

Accessory work:

Bicep Curls 5 x 10

Skull Crushers 5 x 10