CrossFit Factory Square – CrossFit

Strength

Front Squat (4×8 same weight across)

guidelines use higher than 75% challenge yourself

Metcon

Metcon (Time)

Every 4 minutes complete 1 Round

35 Air Squats

12 Hang Power Clean 155/105

60 Double Unders

Continue this for 20 minutes record each 4 minute round.
rest remainder of the 4 minutes when finished before starting next round

Metcon (Time)

Every 4 minutes complete 1 Round

35 Air Squats

12 Hang Power Clean 155/105

60 Double Unders
rest remainder of the 4 minutes when finished before starting next round

Metcon (Time)

Every 4 minutes complete 1 Round

35 Air Squats

12 Hang Power Clean 155/105

60 Double Unders
rest remainder of the 4 minutes when finished before starting next round

Metcon (Time)

Every 4 minutes complete 1 Round

35 Air Squats

12 Hang Power Clean 155/105

60 Double Unders
rest remainder of the 4 minutes when finished before starting next round

Metcon (Time)

Every 4 minutes complete 1 Round

35 Air Squats

12 Hang Power Clean 155/105

60 Double Unders
modifications:

a. decrease the reps on the air squats and decrease the load on the barbell to string together a large set, singles or mix doubles

accessory work:

Clean pull + just below knee clean pull 3×3 2×2