CrossFit Factory Square – CrossFit

Olympic Weightlifting

Split Jerk (1-1-1-1-1-1-1-1)

goal here is increase weight across all sets, go based on feel, in comments record build up weights and score your final effort

Metcon

Metcon (AMRAP – Rounds and Reps)

14 minutes AMRAP

4 Power Snatches 155/105

6 Power Clean and Jerks 155/105

10 Chest to bar pull ups
suggested modifications;

a. 115/75 and ring rows or banded pull ups

b. 135/85 chin over bar pull ups or chest to bar

c. RX weight and chin over bar pull ups

d. modify as needed based specifically on athletes abilities, use 1 bar for the work out