CrossFit Factory Square – CrossFit

Strength

Back Squat (5×65%)

*use 90% of 1 Rep Max from the CrossFit Total Day for these percentages*

Back Squat (5×75%)

Back Squat (5+x85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute A.M.R.A.P.

12 Walking Lunges 50/35lbs Dumbbells (DBs held down at your sides, 6 steps each leg)

9 Burpee Box Jump overs 24”/20”
modify this work out by using lighter dumbbells and lower box or even do regular burpees, walking lunges should remain unbroken entire length of the work out