CrossFit Factory Square – CrossFit

Strength

Bench Press (5 Reps at 75%)

Bench Press (3 Reps at 85%)

Bench Press (1+ Reps at 95%)

*use 90% of your 1 Rep Max and add 5lbs. from the last 5/3/1

Metcon

Metcon (Time)

For Time:

30 Pull Ups

150 Double Unders

40 Burpees

150 Double Unders

50 Power Snatches 75/55
*beginner wod – 20 Ring rows, 100 Singles, 20 burpees, 100 Singles, 25 P.SN. 45lbs/35lbs

*intermediate wod – 30 ring rows, 300 singles, 40 burpees, 300 singles, 50 power snatches at 55/45lbs