CrossFit Factory Square – CrossFit

Olympic Weightlifting

Split Jerk (10 x 2 emom )

after each double perform 5 chest to bar pull ups kipping or strict

Metcon

Metcon (Time)

1 round for time:

50 Push Jerks 135/95

500 M Row

2 minute rest

Metcon

Metcon (Time)

2 rounds for time:

20 Push Presses 115/75

300 M Row

Rest 2 minutes

Metcon

Metcon (Time)

3 Rounds for time:

10 Strict Presses 95/65

250 M Row
modifications:

a. use a band for the pull ups, and lighten the load for the wod portion

accessory work:

I-Y-T circuit hold I for 2 seconds Y for 2 seconds T for 2 seconds repeat for 6 rounds rest as needed between

Db Rows 3×10