CrossFit Factory Square – CrossFit

Strength

Back Squat (5 x 10 @ 55%)

use the same weight for all sets, try to move quickly on each rep, slow on the way down and explosive on the way up

Shoulder Press (5 x 10 @ 55%)

same weight across for all sets

Metcon

Metcon (Time)

40-30-20-10

Ab Mat Sit ups

Hang Power Snatch 45/35, 75/55, 95/65,115/75
wod details:

increase the loading on all sets, modify the rep scheme to smaller reps if the athlete is on the newer side