CrossFit Factory Square – CrossFit

Olympic Weightlifting

Push Press (12 minutes to find a 3 rep)


Metcon (AMRAP – Rounds and Reps)

14 Minute A.M.R.A.P.

10 Power Clean and Jerks 135/95

12 Box Jumps 24”/20”

16/14 Calorie Row


lighter barbell and shorter box keep the row calories the same

Accessory work:

Seated Single Arm Db Press 3 x 8

Band Pull Aparts 3 x 10

Forearm Plank max effort x 3 rest as needed between sets.

*increase difficulty by raising one leg or one leg + one arm*