CrossFit Factory Square – CrossFit

Weightlifting

Shoulder press 3-3-3-3-3+

add weight each set

go for max reps on final set

Shoulder Press

Shoulder Press

Shoulder Press

Shoulder Press

Shoulder Press

WOD

Metcon (Time)

For time:

50 Double Unders

50 Ab Mat Sit ups

10 Thrusters 95/65

40 Double Unders

40 Ab Mat sit ups

8 thrusters 95/65

30 Double Unders

30 Ab mat sit ups

6 Thrusters 95/65

20 Double Unders

20 Ab mat sit ups

4 Thrusters 95/65

10 Double Unders

10 Ab mat sit ups

2 Thrusters 95/65

Scale options:

L-1 100,80,60,40,20 singles, 45/35

L-2 Same as above singles, 75/45

Accessory work:

DB Curls 5 x 10

Russian Twists 100 weighted break up as needed.

Med Ball transfers 5 x 10