CrossFit Factory Square – CrossFit

Strength

Front Squat (5 x 5 at 80%)

use same weight across, and use 80% as a reference for how heavy the loading should be across all sets

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute A.M.R.A.P.

10 Toes to bar

5 Deadlifts at 80% of your 1 Rep
Scaling suggestion for this work out:

a. use 70% of your dl max and lying leg lifts

b. use 75% and perform hanging knee raises