CrossFit Factory Square – CrossFit

Weightlifting

Deadlift – every 2 minutes

add weight each set

Deadlift (1×12)

Deadlift (1×10)

Deadlift (1×8)

Deadlift (1×6)

Deadlift (1×4)

WOD

Metcon (AMRAP – Reps)

For Max Reps at each station

3 minutes work

400 M Run

Row Max Calories

Rest 3 minutes

Metcon (AMRAP – Reps)

400 M Run

Max Box Jumps 24”/20”

REST 3 minutes

Metcon (AMRAP – Reps)

400 M Run

Max Kettle Bell Swings 53/35

REST 3 minutes

Metcon (AMRAP – Reps)

400 M Run

Hand Stand Push-ups
Scale Options:

L-1 – Pike push-ups

L-2 – Plate and ab mat for depth

Accessory work:

Stiff legged Deadlifts 5 x 8

GHD Sit ups 5 x 10