CrossFit Factory Square – CrossFit


Shoulder Press (5×6 at 75%)

use 2 minutes of rest and use 1 weight across for all sets


Metcon (Time)


Toes To Bar

Hang Power Clean 155/105

Burpees Over Bar
modification for this work out;

a. 6-5-4-3-2-1

hang knee raises and light weight bb regular burpees

b. 8-7-6-5-4-3-2-1

knees to elbow, rx or light weight bb and rx burpees or conventional

c. RX rep scheme, Rx ttb lighter barbell and RX burpees