CrossFit Factory Square – CrossFit

Strength

Dead Lift

5-3-1-1-1-1-1

WOD

15 Minute A.M.R.A.P.

20 Push-ups

5 Hang Power Cleans 135/95

10 Pull ups

Scale Options:

L-1 modified push-ups, lighter hang power clean weight, Ring rows

L-2 lighter hang power clean weight, Banded pull ups

L-3 Lighter hang power clean weight, ring rows

Accessory work:

Single Leg Deadlift 5 x 8 each leg

Russian Twists weighted 100 reps


CrossFit Factory Square – CrossFit

Deadlift

Dead Lift

5-3-1-1-1-1-1

Metcon (AMRAP – Rounds and Reps)

15 Minute A.M.R.A.P.

20 Push-ups

5 Hang Power Cleans 135/95

10 Pull ups

Scale Options:

L-1 modified push-ups, lighter hang power clean weight, Ring rows

L-2 lighter hang power clean weight, Banded pull ups

L-3 Lighter hang power clean weight, ring rows

Accessory work:

Single Leg Deadlift 5 x 8 each leg

Russian Twists weighted 100 reps