CrossFit Factory Square – CrossFit

Gymnastics

Metcon (AMRAP – Reps)

Alternating minute on the minute x 16

0-1 3 Wall Walks

1-2 Pistols 5 reps each leg

Scale options:

Modify pistols accordingly, single leg box squats, banded pistols, lunges are just some examples.

WOD

Metcon (AMRAP – Rounds and Reps)

15 Minute A.M.R.A.P.

12 Toes to bar

9 Power Cleans 155/115

6 Deadlifts 155/115

Scale options:

L-1 knees above hip crease, 115/75

L-2 knees above hip crease of knees to elbow, 135/95

L-3 knees to elbow, Rx weight

Accessory work:

Plank max effort x 5 sets rest as needed between.

Front Squat Rack Holds x 15-20 seconds x 4 rounds Load should be around 110-130% of best front squat