CrossFit Factory Square – CrossFit

Strength

Bench Press (5 x 3 at 85%)

use 2 minutes of rest, use same weight across

Metcon

Metcon (Time)

For Time:

21-15-9

Push-ups

Power Cleans 135/95

12-9-6

Burpees over bar

Power Cleans 185/125

6-3-1

Bar Muscle Ups

Power Cleans 205/145
modify rep scheme if needed to 15-12-9/9-6-3/3-2-1

loading for weights should be light enough in the early rounds to go touch an go, middle and final rounds quick singles

modify the muscle with a barbell in a rack or double the reps and make it chest to bar pull ups 12-6-2