Workout of the Day

CrossFit Factory Square – CrossFit

Strength

Back Squat (5-5-5)

use 65% for your first set of 5 then in crease weight by feel for the remaining two sets.

Back Squat

Back Squat

Metcon

Metcon (AMRAP – Reps)

Every minute on the minute for 15 minutes

12 Wall Balls 20/14lbs + 2 Ring Muscle Ups
Wod Details:

IF you are going prescribed at this work out try to keep 40-45 seconds of work and 15-20 seconds of rest through out the entire EMOM. If you are modifying this work out, look to scale the wall ball reps and scale to utilizing one of the many muscle up transition drills, another modification example would be 10 wall balls plus 4 pull ups and 4 dips bar or rings.

CrossFit Factory Square – CrossFit

Metcon

Metcon (Time)

For Time:

30 Calorie Row

40 Pull Ups

50 Front Rack DBs Lunges 50/35 (reverse step 25 each leg)

60 Ghd Sit Ups
Wod Details:

when modifying this workout keep the row the same and use jumping pull ups or ring rows with the same rep count, use a lighter weight for the lunges or go with no weight and for scaling the sit ups go with 60 or 120 depending on the experience of the athlete