CrossFit Factory Square – CrossFit


Back Squat (5 x 3 at same weight across)

aim to use 85%


Metcon (AMRAP – Rounds and Reps)

15 Minute A.M.R.A.P.

30 Air Squats

20 Hand Stand Push-ups

10 Deadlifts 225/155
wod detils: Scaling this WOD

Scale the reps of the squats and deadlifts to a number that you can complete unbroken each round. You can scale weight to allow for this as well. The handstand push-ups do not need to be performed unbroken! Choose a handstand push-up option that allows you to finish in 4 sets or less each round.


Complete as many rounds as possible in 15 minutes of:

20 squats

10 push-ups

10 deadlifts

Men use 115-lb. barbell

Women use 75-lb. barbell

If the squats must broken up in the later rounds, consider reducing the reps to 15. If you cannot perform 15 unbroken push-ups during your warm-up, elevate the hands on a box. If you cannot complete the deadlifts unbroken every round with consistent technique, reduce the load further.


Complete as many rounds as possible in 15 minutes of:

30 squats

10 handstand push-ups

10 deadlifts

Men use 175-lb. barbell

Women use 115-lb. barbell

If you can perform 5-10 unbroken handstand push-ups during your warm-up, use the intermediate option. If you can perform 1-5 unbroken handstand push-ups, start each round with as many as possible, then finish the round with bar dips or push-ups. If you can deadlift 315/225 lb. with excellent technique, consider using the as-prescribed loads.