CrossFit Factory Square – CrossFit

Strength

Deadlift (8 x 3 at 85-90%)

*aim to go as heavy as the percentage calls for and use 1 weight across for all sets*

Metcon

Metcon (Time)

5 Rounds For Time:

25 Ghd Sit ups

25 Kettlebell Swings 53/35
wod details:

Beginner

5 rounds for time of:

15 kettlebell swings 35/20lbs

15 AbMat sit-ups

Intermediate

5 rounds for time of:

15 kettlebell swings rx weight

15 GHD sit-ups to parallel