CrossFit Factory Square – CrossFit

Strength

Bench Press (every 2 minutes 3-3-3-3-3-3add weight each set)

WOD

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 minutes of:

55 Double-Unders

15 Chest-to-bar pull-ups

5 Hang Power Cleans 155/115

modifications:

L-1 110 singles, 15 banded pull ups, 5 hang power cleans lighter loads

L-2 110 singles, 15 ring rows, 5 hang power cleans lighter loads

L-3 110 singles or mix of doubles, 15 chin over bar pull ups, 5 hang power cleans rx or lighter weight

accessory work:

Db Bench Press 5 x 10

Db Row 5 x 10

Db Curls 5 x 10