CrossFit Factory Square – CrossFit


Front Squat (15 minutes to find a 1 rep for the day)

this can be a PR attempt if you feel good if not build to a challenging 1 rep for the day in 10 sets or less


Metcon (Time)

4 Rounds for time:

15 GHD sit ups

30 Thrusters 75/55

45 Double Unders
This workout is light and quick. The dose of GHD sit-ups is relatively low, so this is a good opportunity for intermediate athletes to get some exposure to the GHD. Beginners should stick with AbMat sit-ups. Reduce the load on the thrusters so you can do 30 unbroken.

Intermediate Option

4 rounds for time of:

10 GHD sit-ups

30 thrusters

45 double-unders

Men: 55 lb.

Women: 35 lb.

Beginner Option

3 rounds for time of:

15 sit-ups

30 squats

45 single-unders