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