CrossFit Factory Square – CrossFit

Strength

Paused Front Squat (6 x 2)

3 second pause on each rep, use same weight across all sets

Metcon

Metcon (Time)

800 M Run buy in

then

21-15-9

Pull Ups

Box Jumps 30″/24″

then

800 M Run Cash out
option 1 : 400 m run for cash in and buy out, modify reps to 15-12-9 jumping pull ups or ring rows and smaller box jump

option 2: 600 m Run for cash in and cash out, Rx the rep scheme and use ring rows or jumping pull ups and use a smaller box.

option 3: RX Runs 21-15-9 of ring rows jumping pull ups and RX box Jump