CrossFit Factory Square – CrossFit

Olympic Weightlifting

Snatch Complex

20 minutes- build up in weight or work on technique

Power Snatch + Hang Snatch + High Hang Snatch

*last two movements are to be executed with a full squat*


Metcon (Time)

2 Rounds for time:

800 M Run

10 Muscle ups bar or ring


L-1 10 banded Muscle up transitions *must press out of the dip and show control on decent*

L-2 40 ring rows + 40 Push-ups

Accessory work:

L- sit holds accumulate 3 minutes