CrossFit Factory Square – CrossFit

Strength

Back Squat (1-1-1-1-1 at 90%)

use 90% of your 1 rep max or as close to this percentage as possible, use same weight across all sets

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Rx weight is 135/95

When modifying this work out utilize a weight you can touch an go fairly easily, goal is speed not strength gain. push ups modify using a rack with a bar across. focus on solid mechanics in the air squat.