CrossFit Factory Square – CrossFit

Strength

Bench Press (3×70%)

based off of 90% of your 1 Rep Max

Bench Press (3×80%)

Bench Press (3+x90%)

*final set push for max reps

Metcon

Metcon (Time)

For Time:

25 Box Jumps 24”/20”

50 Push Ups

50 Ab Mat Sit ups

20 Box Jumps 24”/20”

40 Push-ups

40 Ab Mat Sit Ups

15 Box Jumps 24”/20

30 Push-ups

30 Ab Mat Sit ups

10 Box Jumps 24”/20”

20 Push-ups

20 Ab Mat Sit ups

5 Box Jumps 24”/20”

10 Push-ups

10 Ab Mat Sit up
modify this work out by simply cutting the reps in half for the pushups and ab mat sit ups and use a shorter box if needed, modify push ups by using a rack with a bar set up at a set heigh to teach the athlete full body control in the push up movement, standard for the ab mat, touch the ground above head and touch your toes.