CrossFit Factory Square – CrossFit

Olympic Weightlifting

2 pos Clean (5 sets to build in weight 3 sets to use as workin)

1 clean from floor +1 from above knee

WOD

Metcon (AMRAP – Rounds and Reps)

9 Minute A.M.R.A.P.

Climb the ladder by 3s until time is up.

3 Chest to bar Pull ups

3 Thrusters 95/65

6 Chest to bar Pull ups

6 Thrusters 95/65

9 Chest to bar Pull ups

9 Thrusters 95/65

12,12….

Scale Options:

L-1 45/35, Jumping Pull ups

L-2 65/45, Banded Chest to bar Pull ups

L-3 75/55, Ring Rows or Banded Chest to bar

Accessory work:

Russian Twists 5 x Max effort weighted

Medicine Ball Transfers 5 x 20 rest as needed

Farmers Carries 70lb/53lb each hand 1 minute on 1 minute rest