CrossFit Factory Square – CrossFit

Weightlifting

Clean (10 x 1 build up each set, implied squat variation)

WOD

Metcon (AMRAP – Rounds and Reps)

13 minute A.M.R.A.P.

5 Pull ups

10 Push-ups

15 Air Squats

3 Power Snatch 135/95

Scale Options:

L-1 athletes choice on weight, jumping Chest to bar pull ups, modified push-ups

L-2 athletes choice on weight, Banded Chest to bar pull ups, push-ups

L-3 athletes choice on weight, Ring rows, push-ups

Accessory work:

Russian Twists 100 rotations weighted

Max effort Planks x 3 rounds with 30 second rest between