CrossFit Factory Square – CrossFit

Strength

Bench Press (3 Reps at 70%)

Bench Press (3 Reps at 80%)

Bench Press (3+ Reps at 90%)

use 90% of your 1 rep max plus 5 lbs additional from the last time you bench pressed 3×3.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute A.M.R.A.P.

20 Push Ups

40 Calorie Row

60 Double Unders