CrossFit Factory Square – CrossFit

Olympic Weightlifting

Split Jerk (10 sets of 1 )

use 1 set weight for all sets to stress technique


Metcon (AMRAP – Rounds and Reps)

17 Minute A.M.R.A.P.

21 Air Squats

15 Toes to bar

9 Kipping Hand Stand Push ups

hanging knee raises, lying leg lifts or v-ups, modified hspu with pike push ups on box, or shortened ROM hspu