CrossFit Factory Square – CrossFit

Weightlifting

Deadlift (5-5-5-5-5+)

add weight each set, go for max reps on last set

WOD

Metcon (Time)

For time:

21-15-12-9-6-3

Hand Release Burpees

Double Unders 3x the reps above
Scale Options:

L-1 63-45-36-27-18-9 singles

Accessory work:

Single Leg Deadlifts 5 x 10 each leg

Med Ball Transfers 5 x 20


CrossFit Factory Square – CrossFit

Weightlifting

Deadlift (5-5-5-5-5+)

add weight each set, go for max reps on last set

WOD

Metcon (Time)

For time:

21-15-12-9-6-3

Hand Release Burpees

Double Unders 3x the reps above
Scale Options:

L-1 189-135-108-81-54-27 singles

Accessory work:

Single Leg Deadlifts 5 x 10 each leg

Med Ball Transfers 5 x 20