Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Back Squat (6 x 5 same weight across for all sets)

this is by feel, no percentage required. Warm up and get after it. use a 2 minute rest after each completed 5 rep.

Metcon

Metcon (Time)

10-20-30-40-50-40-30-20-10- Double Unders

After each completed set of DUs

Complete 10 Hang Clean and Jerks 50/35
For the HCJ perform 5 on one arm then switch to the other arm for 5 reps,

if you fail on the Dus start that set over.

if you fail to complete a set 3 x,

then perform the 10 HCJ again and move on to the next set of DUs.