CrossFit Factory Square – CrossFit

Strength

Front Squat (5×5 at 80%)

5 reps every 2 minutes x 10 minutes

WOD

Metcon (AMRAP – Reps)

Every minute on the minute x 20 minutes

0-1 20 Thrusters 45/35

1-2 12/10 Burpees

Modifications:

L-1 Decrease the reps to complete them in the given minute unbroken

Accessory work:

Front Rack Holds 110% of your best front Squat, hold out of rack for 20 seconds rest 1 minute x 5 rounds

Pull Aparts 5 x 10