CrossFit Factory Square – CrossFit


Bench Press (5 x 10 at 65% same weight across all sets)

use 65% of your most recent 1 rep max or predicted 1 rep max, use a 2 minute break after each set.


Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

10 Pull Ups

8 Ring Dips

18 Box Jumps 24″/20″
Modify this work out with jumping pull ups or banded pull ups, banded ring dips or parllel bar dips assisted or unassisted, decrease the height of the box jump if needed