CrossFit Factory Square – CrossFit

Strength

Deadlift (5 x 5 at 75%-85%)

aim to use as close of a weight to the percentage given and use the same weight across rest 90 seconds – 2 minutes between sets

Metcon

Metcon (Time)

For Time:

400 M Run

100 M Farmers Carry 53/35 kbs or 50/35lb DBs

800 M Run

100 M Farmers Carry 53/35 or 50/35 lb dbs

400 M Run


CrossFit Factory Square – CrossFit

Gymnastics

30 Muscle-Ups (Time)

30 muscle-ups for time
10 minute time cap

Modified:

a. 0-1 (1 attempt at Max Effort Strict Pull ups)

    1-2 (1 attempt at Max Effort Ring Dips) x 10 minutes

b. 0-1 Ring Rows 10 Reps

    1-2 Banded Ring Dips 10 Reps x 10 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

Every minute on the minute x 16

0-1 12 Push Presses 115/75

1-2 16 Kettle Bell Swings 53/35

*completing both movement’s in their respective 1 min time frames = 1 round *

Accessory work:

3 Max effort Ring Dips

3 Max effort Chest to bar strict pull ups under hand grip or over hand

Rest as needed

3 x 10 band pull aparts