CrossFit Factory Square – CrossFit

Strength

Pause Back Squat (5 x 3)

3 second pause in the bottom position on each rep
use same weight across all sets, pick a weight based on feel or use 65% or 70% of your most recent 1 rep as a starting point.

Metcon

Metcon (Time)

4 Rounds For Time:

400 M Farmers carry 50/35lbs or 53/35 lb kb

20 Walking lunges
option 1: plate carry for 400 m 10 lunges x 3 rounds

option 2: lighter dumbbells in both hands 400 m x 4 rounds

Option 3: 4 rounds with lighter dumbbells or KBs