Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Deadlift (10 x 1 at 95%)

1 weight across all sets, use 2 minutes of rest, warm up well, for an added challenge perform this emom.

Metcon

Metcon (AMRAP – Rounds)

4 Rounds of

0-1 250/175 M Row

1-2 20 Box Jumps 24″/20″

2-3 5 Hang Squat Cleans athletes choice on weight here (something they can hold onto for 5 reps)

3-4 REST
Goal for this work out is practice, everything on the list should feel doable at roughly 75%-85% effort. Each exercise should be completed with in each minute time frame.

scale the reps if needed to complete the reps desired per minute.