CrossFit Factory Square – CrossFit

Strength

Push Press (1 x 3 at 70%)

Push Press (1 x 3 at 80%)

Push Press (1 x 3+ at 90%)

*go for 3 or more reps on the final set*

Metcon (AMRAP – Reps)

For Max Reps:

3 Minutes Power Cleans 115/75

3 Minutes Double Unders

2 Minutes Power Cleans 115/75

2 Minutes Double Unders

1 Minute Power Cleans 115/75

1 Minute Double Unders

RX+ 155/105

Modifications:

a. lighter barbell and single Unders, focus on moving singles well not touch and go reps

Accessory work:

Single Arm Over Head walking lunges 10 steps each leg 3 rounds rest as needed.

Max Effort Ring Dips x 5 rest as needed between sets