CrossFit Factory Square – CrossFit

Olympic Weightlifting

3 hang power cleans + 2 Front Squats (15 min to find a challenging weight in the complex)

Metcon

Metcon (AMRAP – Rounds and Reps)

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

10 Burpees

8 Hang Power Cleans 155/105

6 Toes to bar
Wod Details:

Keep the rep scheme the same but utilize a weight for the hpc that will allow the athlete to go unbroken and modify to hanging knee raises or lying leg lifts


http://armstrongpullupprogram.com/the-pre-armstrong-workout-for-pull-up-beginners/