CrossFit Factory Square – CrossFit

Strength

Deadlift (5 reps at 70%)

Deadlift (5 reps at 75%)

Deadlift (5+ reps at 80%)

WOD

Metcon (Time)

For time:

2-4-6-8-10-8-6-4-2

Hang Squat Clean 135/95

Strict Pull ups

RX + 185/125, Chest to bar strict

Modifications:

L-1 HSC 75/45, Ring rows

L-2 HSC 95/65, Banded Strict Chest to bar Pull ups

L-3 HSC 115/75-85 or Rx weight, Ring rows or Banded Strict Chest to bar

Accessory work:

Barbell Rows 5 x 8

Db Curls 5 x 10