CrossFit Factory Square – CrossFit

Strength

Back Squat (3 reps at 80%)

Back Squat (3 reps at 85%)

Back Squat (3+ reps at 90%)

*last set go for max reps*

*these percentages are based off of your 1 Rm minus 20 lbs.

WOD

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Modifications:

L-1 100-80-60-40-20 singles

Accessory work:

Walking lunges 5 x 8 weighted front rack over head back rack dbs choice is yours.

GHD hip extensions 5 x 15