CrossFit Factory Square – CrossFit

WOD

Metcon (Time)

For time:

25 Toes to bar

4 Power Cleans 155/105

20 Toes to bar

6 Power Cleans 155/105

15 Toes to bar

8 Power Cleans 155/105

10 Toes to bar

10 Power Cleans 155/105

Rx+ 185/125

Modifications:

L-1 95/65, lying leg lifts or knees above hip crease

L-2 115/75 knees above hip crease or knees to elbow

L-3 135/95 knees above hip crease or knees to elbow

Strength

Deadlift (5 reps at 70%-75% x 8 minutes EMOM)

same weight across

Accessory work:

Plank max effort x 5 rest as needed

Hollow Rocks max efforts x 5 rest as needed