CrossFit Factory Square – CrossFit

Strength

Shoulder Press (5×8 at 70% (same weight across))

90 seconds to 2 minutes of rest following each set

Metcon

Metcon (Time)

1 Mile Run

2k Row

300 Double Unders
examples to modifying this work out:

Option A; 1000M Run (800+200), 1k Row, 100 Double Unders or 300 Singles (if you have dus or can link some together)

Optipon B; 1200M Run (800+400), 1500M Row 100 Double Unders or 400 Singles