Workout of the Day


CrossFit Factory Square – CrossFit

Olympic Weightlifting

Jerk complex (build up in weight over 10 sets *from rack*)

2 push presses + 1 Jerk

Split or push

WOD

Metcon (Time)

For time:

50 wall balls 20/14

50 calorie row

50 box jumps 24”/20

30 wall balls 20/14

30 calorie row

30 box jumps 24”/20”

10 wall balls 20/14

10 Box Jumps 24”/20”

10 Calorie row

Scale options:

L-1 shorter box

Accessory work:

Med Ball transfers 1 minute ax effort rest 1 minute x 5 rounds


CrossFit Factory Square – CrossFit

Olympic Weightlifting

Jerk complex (build up in weight over 10 sets *from rack*)

2 push presses + 1 Jerk

Split or push

WOD

Metcon (Time)

For time:

50 wall balls 20/14

50 calorie row

50 box jumps 24”/20

30 wall balls 20/14

30 calorie row

30 box jumps 24”/20”

10 wall balls 20/14

10 Calorie row

10 Box Jumps 24”/20”

Scale options:

L-1 shorter box

Accessory work:

Med Ball transfers 1 minute ax effort rest 1 minute x 5 rounds