CrossFit Factory Square – CrossFit


Shoulder Press (3 reps at 70%)

Shoulder Press (3 reps at 80%)

Shoulder Press (3+ reps at 90%)

each percentage should be a combined total of 5 lbs heavier than weights used last cycle


Metcon (Time)


Toes to bar

Push Jerks 115/75
try to push for unbroken sets on the barbell through out this work out, hang onto the pull up bar as long as possible for big sets on the ttb, this is a chipped so try to increase speed as the reps become less, utilize a smaller rep scheme if needed and use a lighter weight to allow for no more than 2 sets on the STO, modify ttb with knees above hip crease or lying leg lifts