CrossFit Factory Square – CrossFit

Olympic Weightlifting

Push Jerk Split Jerk Complex (Find a 1 Rep)

1 Push Jerk + 1 Split Jerk
use 12 minutes to establish a challenging weight for the day not an all time best


Metcon (AMRAP – Rounds and Reps)

12 Minute A.M.R.A.P.

10 Ghd Sit ups

12/10 Cal Bike

10 Hang Dumbbell Clean and Jerk 50/35
wod modifcations:

utilize ab mat sit ups for the ghd, use 20 reps. shorter the amount of cals on the bike to keep an athlete at roughly 30-40 seconds of work, then use a weight for the hang cj that allows for unbroken rounds through out