CrossFit Factory Square – CrossFit

Strength

Front Squat (3 Reps at 65%)

Front Squat (3 Reps at 75%)

Front Squat (3+ Reps at 85%)

*use 90% of your 1 rep or add 10 lbs from previous time of performing your front squat*

*on final set perform 3 or more reps*

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
55lbs is Rx women weight