CrossFit Factory Square – CrossFit


Metcon (Time)

5 Rounds For Time:

30 Toes to bar

20 Power Cleans 145/115

10 (each leg) Step Lunges 145/115

Rest 2 minutes before next round


a. 3 rounds lying leg lifts, lighter power clean weight, body weight lunges

b. 3-4 rounds hanging knee raises, lighter power clean weight, lighter front rack lunge

Accessory work:

Build to a challenging power clean and jerk in 10 sets

Hip Extensions 5 x 10

Superman holds 20 seconds 40 seconds off 5 minutes