CrossFit Factory Square – CrossFit

Strength

Bench Press (5 reps at 70% )

same weight across, perform 5 reps every 2 minutes x 10 minutes

WOD

Metcon (AMRAP – Reps)

Every minute on the minute x 10 minutes

15 Burpees *move fast*

Modifications:

L-1 decrease the number of reps to be done in a minute

a. 8

b. 10

c. 12

Accessory work:

Ring Row 5 sets of temp hold rings at chest for 3 count x 10 reps *rest as needed between sets*