CrossFit Factory Square – CrossFit

Olympic Weightlifting

Metcon (Weight)

EMOM x 8) 2 Snatches *your choice of weight, same weight across for all sets*

Rest 4 minutes

Metcon (Weight)

EMOM X 8) 2 Cleans * your choice on weight, same weight across for all sets*

*Should be roughly 65-75% of your current best, technique day.**implied squat variation*

WOD

Metcon (Time)

For time:

1 Mile Run

1 K Row

100 Double Unders

Modifications:

L-1 200 singles

Accessory work:

Russian Twists 100 reps

Plank max efforts x 3 rest as needed