CrossFit Factory Square – CrossFit


Bench Press (5 Reps at 75%)

Bench Press (3 Reps at 85%)

Bench Press (1+ Reps at 95%)

based off of 90% of your 1 rep max, final set push for max reps


Metcon (Time)

For Time:

400 M Run

21 Pull Ups

42 Push Ups

400 M Run

15 Pull Ups

36 Push Ups

400 M Run

9 Pull Ups

18 Push Ups

400 M Run

*when modifying this work out, have athletes work on the ring row or banded pull up as a modification, for modifying the pushups be sure to stress the importance of a tight mid line and chest hitting the ground with the elbows at approximately a 45 degree angle from the body*