CrossFit Factory Square – CrossFit

Weightlifting

Add weight each set, go to failure on the last set

Deadlift (3-3-3-3-3+)

WOD

Metcon (AMRAP – Reps)

12 Minute A.M.R.A.P.

Ascending ladder

4 Toes to bar

4 Hang Power Cleans 135/95

200m Run

6 Toes to bar

6 Hang Power Cleans

200m Run

8 Toes to bar

8 Hang Power Cleans

200m Run

10 Toes to bar

10 Hang Power Cleans

200m Run

keep continuing till the time is up
Scale options:

L-1 Lying leg raises, 75/45

L-2 Knees above hip crease, 95/65

Accessory work:

Russian twists 100 reps break up as needed weighted