CrossFit Factory Square – CrossFit

Strength

Deadlift (5 x 10 at 60%)

use the same weight through out

Metcon

Metcon (Time)

10 Rounds For Time:

20/16 Cal Row

3 Front Squats 185/125 from ground
wod details: use a challenging weight on the front squat one that is manageable to power clean. once the athlete power cleans the weight they then may begin the front squat reps, squat cleaning into the first rep will not count. For rowing scale athlete should use a rep scheme that will allow them to complete the calories in less than 1:10 seconds. decrease the rounds if needed.