CrossFit Factory Square – CrossFit
1 Snatch + 3 Over Head Squats
Build in weight over 8 sets
Power or Squat option is up to the athlete
Metcon (AMRAP – Reps)
12 Minute A.M.R.A.P.
9 Toes to Bar
6 Power Snatches 95/65
a. lying leg lifts 9 reps, 3 power snatches at lighter weight
b. hanging knee raises 9 reps, 6 power snatches at lighter weight or RX weight
c. knees to elbows 9 reps, 6 power snatches at Rx weight.
Turkish Get up 5 reps each side
Seated Single Arm Kettle Bell or Dumbbell Presses 5 x 8 each side
Plank Max effort x 3 rest as needed