CrossFit Factory Square – CrossFit

Strength

Deadlift (3×70%)

*based off 90% of your 1 Rep Max

Deadlift (3×80%)

Deadlift (3+x90%)

*final set push for max reps

Metcon

Metcon (AMRAP – Reps)

Running Clock for 12 minutes, as many reps as possible in each time frame

1 Minute Double Unders

Metcon (AMRAP – Reps)

1 Minute of Db Snatches alternating

Metcon (AMRAP – Reps)

2 Minutes of Double Unders

Metcon (AMRAP – Reps)

2 Minutes of Db Snatches Alternating

Metcon (AMRAP – Reps)

3 Minutes of Double unders

Metcon (AMRAP – Reps)

3 Minutes of Db Snatches Alternating

Male use 50lbs

Female 35lbs
modifying this work out use a weight that is easy to “touch and go reps”, for double unders if you do not have them, this is great time to practice under fatigue and to get your first one or work on single efficiency.