CrossFit Factory Square – CrossFit

Strength

Shoulder Press (5 x 10 at 65% same weight across)

use 65% of your 1 your most recent 1 rep max or predicted 1 rep max. Rest 2 minutes after each set.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

15 Power Snatch 95/65

20 abmat sit ups
Modify this work out by using a lighter barbell weight, for the first few rounds you should be able to do unbroken reps of 15, by later rounds you may split the barbell reps up into 2-3 sets, ab mat sit ups use as a recovery but move quick an breathe through them to get right back to the bar.