CrossFit Factory Square – CrossFit

Strength

Bench Press (5×8 at 70% (same weight across))

Rest 90 seconds to 2 minutes following each set

Metcon

Metcon (AMRAP – Rounds and Reps)

“Reverse Chelsea”

Every minute on the minute for 30 minutes

15 Air Squats

10 Push Ups

5 Pull Ups
Scaling this work out:

Option A; 12 Air Squats 6 Push ups 3 Pull ups

Option B; 10 Air Squats 4 Push ups 2 Pull ups

Option C; 8 Air Squats 2 Push ups 1 Pull up

this work out is meant to be performed on the minute style if the RX scheme is not possible to sustain for 10-20 minutes, please revert to one of the option listed above, IF you fall off pace decrease the repetitions and remain on the minute for the remainder of the 30 minutes. IF you are modifying the movements use Ring Rows and Rack Push ups as your options for the pushing and the Pulling exercises.