CrossFit Factory Square – CrossFit

Strength

Back Squat (5×3 at 95%)

WOD

Metcon (Time)

5 Rounds for time:

500 M Row

30 Push-ups

3 Power Cleans 155/105

RX+ 225/155

Modifications:

a. 3 rounds for time: 500 m row 20 push-ups or modified push-ups, 1 power clean at a manageable weight.

b. 5 rounds for time: 500 m row, 20 push-ups or modified push-ups, 2 power clean at manageable weight.

Accessory work:

Clean Pulls 3×3, 2×3

Bulgarian Split squats 5 x 8 each leg