CrossFit Factory Square – CrossFit

Weightlifting

Back Squat

3-3-3-3-3+

every 2 minutes

add weight each set

go for max reps on last set

Back Squat

Back Squat

Back Squat

Back Squat

Back Squat

WOD

Metcon (Time)

4 Rounds for time of:

400m Run / Sub 500m Row if weather is an issue.

20 Toes to bar

10 Deadlifts 225/155

Scale Options:

L-1, Deadlift of athletes choice, lying V-ups,

L-2, Deadlift of athletes choice, Knees above hip crease

RX plus is 275/185

Accessory work:

Single Leg Deadlifts 5 x 8

Iron Scap Protocol x 2