CrossFit Factory Square – CrossFit


Front Squat (5-4-3-2-1)

*begin with using 75% for your first set of 5 then build from there, use 2 minute rest between sets*

Front Squat

Front Squat

Front Squat

Front Squat


Metcon (AMRAP – Rounds and Reps)

15 Minute A.M.R.A.P.

10 Chest to Bar Pull Ups

20 Walking Lunges or Reverse Lunges depending on space.
Wod Details:

For modifications, use ring rows or jumping chest to bar pull up, decrease the amount of time worked or reps depending on individuals experience