CrossFit Factory Square – CrossFit

Strength

Bench Press (5 reps at 65%)

Bench Press (5 reps at 75%)

Bench Press (5+ reps at 85%)

Metcon

Metcon (Time)

5 Rounds for time:

20/15 Calorie Row

5 Cleans 155/105

5 Jerks 155/105

Rest 30 seconds

*squat variation implied*

*do the cleans and then on the fifth clean hit 5 jerks*

Modifications:

a. lighten the weight for clean and jerk use 1 bar.

Accessory work:

Single Arm Db Rows 3 x 12 each arm

L Sit hold accumulate 3 minutes