CrossFit Factory Square – CrossFit

Strength

Pause Back Squat (8 x 1 same weight across)

3 second pause in the bottom position on each rep
same weight across, goal is to not fail any set or rep, load carefully.

Metcon

Metcon (AMRAP – Reps)

7 minute Amrap of Max Calorie Assault Bike
REST 5 MINUTES

Metcon (AMRAP – Reps)

7 Minute Max Calorie Row