CrossFit Factory Square – CrossFit


Push Press (3-3-3)

use 75% for your first set of 3 then increase weight by feel on the remaining sets

Push Press

Push Press


Metcon (Time)

5 Rounds For Time:

20 Cal Row

20 Push Press 75/55

20 Box Jumps 24”/20”

20 Sumo Deadlifts 75/55

20 Wall Ball Shots 20/14

Rest 1 minute
Wod Details:

Fire breathers unite! This work out is designed for athletes who like light weights an medium reps to move fast and push hard on this, complete all 5 movements and rest 1 minute. Try to keep every round within 15-20 seconds of each other. Record total time with the 1 minute rest not included.

looking to scale this work out decrease the height of the box and shorten up the reps and rounds.