CrossFit Factory Square – CrossFit
Metcon (AMRAP – Reps)
Alternating minute on the minute x 16
0-1 3 Wall Walks
1-2 Pistols 5 reps each leg
Modify pistols accordingly, single leg box squats, banded pistols, lunges are just some examples.
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
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
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