CrossFit Factory Square – CrossFit


Deadlift (5 reps at 75%)

Deadlift (3 reps at 85%)

Deadlift (1+ reps at 95%)


Metcon (AMRAP – Rounds and Reps)

20 Minute A.M.R.A.P.

80 Calorie Row

40 Toes to Bar

20 Shoulder to overhead 135/95


a. lying leg lifts and lighter weight for shoulder to overhead

b. hanging knee raises, lighter or RX weight for the STO

c. Rx TTB or lighter barbell

Accessory work:

Hip Extension or Reverse hyper extension 3 x 10

Band Pull Aparts  3 x 10

CrossFit Factory Square – CrossFit


Metcon (Time)

For time:

Buy in: 6 Muscle ups bar or ring

50 Double Unders

1K Row

50 Double Unders

Cash out: 6 Muscle ups bar or ring

Scale Options:

L-1 100, Singles , Muscle up Transitions

L-2 100,singles, 12 Pull ups 12 Ring dips cash in cash out

L-3 100 singles, 12 Chest to bar Pull ups 12 Ring dips

Accessory work:

Conventional sit ups 100 break up however

Plank, Left arm Plank, Plank Right arm, all 1 minute each(3 minutes total) rest as needed complete 3 rounds

Iron Scap Protocol x 2