CrossFit Factory Square – CrossFit

Strength

Front Squat (5 Reps at 75%)

Front Squat (3 Reps at 85%)

Front Squat (1+ Reps at 95%)

*use 90% of your current one rep max or add 10-20lbs on each of your working sets from previous, perform 1 or more reps on your final set*

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute Amrap

8 Toes to bar

10 Front Squats 135/95

16 Calorie Row