CrossFit Factory Square – CrossFit


Paused Front Squat (5×3)

use same weight all the way across, start off by using 65%-70% as a starting point, each rep has a 3 second pause in the bottom position


Metcon (AMRAP – Rounds and Reps)

20 Minute A.M.R.A.P.

10 Wall Balls 20/14

8 Toes To Bar

10/8 Calorie Row
option 1: 6 wall balls/4 leg lifts/6/4 calorie row

option 2: 8 wall balls/ 6 hanging knee raises/8/6 cal row

option 3: Rx wall ball, 8 hanging knee raises RX cal row