CrossFit Factory Square – CrossFit

Strength

Shoulder Press (15 minutes to find a 1 rep for the day)

this can be a PR attempt or build to a heavy for the day, try to do this in 10 sets or less

Metcon

Metcon (Time)

27-21-15-9

Cal Bike

Hand Stand Push ups

Cal Row
modify this work out by decreasing the reps on each of the exercises so that way athletes can increase their speed as the work becomes less. use a hand stand variation that will get the athlete as close as possible being invereted and use a shoulder press variation as a last resort scale if needed.