Factory Athletics Home of CrossFit Factory Square – CrossFit
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 (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)
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.