CrossFit Factory Square – CrossFit

Strength

Front Squat (5×3 at 90%)

WOD

Metcon (AMRAP – Rounds and Reps)

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

9 Chest to bar Pull ups

6 Power Cleans 115/75

21 Ab mat sit ups

RX+ 155/105

Modifications:

a. 6 ring rows, 3 power cleans lighter weight, 15 ab mat sit ups

b. same rep scheme, pull ups or banded, lighter weight on power cleans

Accessory work:

Front Rack Carries with barbell heavy 5 rounds of 50’ walk. Rest as needed

Jerk Dips heavy x 5 sets x 10 reps