CrossFit Factory Square – CrossFit

Strength

Back Squat (every 2 minutes 3-3-3-3-3-3 Add weight each set)

WOD

Metcon (Time)

For time:

10 Shoulder to overhead 135/95

10 Box Jumps 24”/20”

50 Ab Mat sit ups

20 shoulder to overhead 135/95

20 Box Jumps 24”/20”

50 Ab Mat sit ups

30 Shoulder to overhead 135/95

30 Box Jumps 24”/20”

50 Ab Mat sit ups

modifications:

L-1 75/45

L-2 95/65

L-3 115/75-85

Accessory work:

walking lunges weighted 5 x 8

Ghd sit ups 5 x 10