CrossFit Factory Square – CrossFit


Deadlift (5 x 3 at 85%)

Use same weight across rest 2 minutes between sets


Metcon (Time)

3 Rounds for time:

20 Pull Ups

400 M Run with a sandbag if you have one or use a 45/25 lb plate

shorten the run to 200 m and 20 ring rows or banded pull ups

3 rds 400 m run with 30 ring rows or 30 banded pull ups

lighter weight or no sand bag on the run