CrossFit Factory Square – CrossFit

Strength

Deadlift (5×7)

warm up well then use 1 weight for all 5 sets

Metcon

Metcon (AMRAP – Reps)

4 Rounds For Total Reps each round:

1 Minute Max Calorie Row

1 Minute Burpees Over bar

1 Minute Max Hang Power Cleans 155/105

1 Minute Rest

Metcon (AMRAP – Reps)

1 Minute Max Calorie Row

1 Minute Burpees Over bar

1 Minute Max Hang Power Cleans 155/105

1 Minute Rest

Metcon (AMRAP – Reps)

1 Minute Max Calorie Row

1 Minute Burpees Over bar

1 Minute Max Hang Power Cleans 155/105

1 Minute Rest

Metcon (AMRAP – Reps)

1 Minute Max Calorie Row

1 Minute Burpees Over bar

1 Minute Max Hang Power Cleans 155/105

1 Minute Rest
Accessory work:

L sit holds from hanging position 20 seconds on 30 seconds off x 5 rounds

Hollow Rocks 1 minute on rest as needed repeat 5 rounds