CrossFit Factory Square – CrossFit

Strength

Bench Press (3×10 rest 2 minutes between sets)

use 55%-65% of 1 Rm

WOD

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Accessory work:

Db row 5 x 10

Band pull a parts 5 x 10