CrossFit Factory Square – CrossFit

Strength

Back Squat (3 Reps at 70%)

Back Squat (3 Reps at 80%)

Back Squat (3+ Reps at 90%)

all weights are based of 90% of your 1 rep max plus 10lbs from the previous time you back squatted 3×3.

Metcon

Metcon (Time)

1 Mile Run

20 Squat Clean and Jerks 225/150
when modifying this work out be sure to use 80-85 of your current clean and jerk