CrossFit Factory Square – CrossFit

Strength

Back Squat (5 reps at 70%)

Back Squat (5 reps at 75%)

Back Squat (5+ reps at 80%)

WOD

Metcon (Time)

For time:

50 Wall balls 20lb/14lb

50 Double Unders

40 Wall balls

40 Double Unders

30 Wall balls

30 Double Unders

20 Wall Balls

20 Double Unders

10 Wall Balls

10 Double Unders

RX + 25lb/20lb

Modifications:

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

Accessory work:

Single Leg Deadlifts 5 x 8

GHD sit ups 5 x 10

GHD Hip Extensions 5 x 10