CrossFit Factory Square – CrossFit

Weightlifting

every 2 minutes

Bench Press (3-3-3-3-3+ go up in weight, max reps last set)

WOD

Metcon (Time)

4 Rounds for time:

12 Dumbbell or Kettlebell Snatches *athletes choice on weight*

18 Ab Mat Sit ups

6 Box Jumps 30”/24”

Scale Options:

L-1 24”/20”

Accessory work:

Dumbbell Rows 5 x 10

GHD Hip Extension 5 x 8