CrossFit Factory Square – CrossFit

Strength

Front Squat (5 Reps at 75%)

Front Squat (3 Reps at 85%)

Front Squat (1+ Reps at 95%)

based off of 90% of your 1 rep max, final set push for max reps

Metcon

Metcon (Time)

8 Rounds For Time:

9 Hang Power Cleans 155/105

18 Walking Lunges (9L,9R)

9 Toes To Bar

* lunges are not waited*

modify this work out by using a lighter weight on the barbell, the weight should be a manageable load to hang on for unbroken reps ,toes to bar modifications will be hanging knee raises or lying leg lifts, if necessary scale back the rounds to either 4 or 6 rounds for time*