CrossFit Factory Square – CrossFit

Strength

Deadlift (5 Reps at 75%)

Deadlift (3 Reps at 85%)

Deadlift (1+ Reps at 95%)

*use 90% of your 1 Rep Max and add 10lbs. from the last 5/3/1

Metcon

Metcon (Time)

4 Rounds For Time:

800 M Run

20 Front Rack Dumbbell Walking Lunges 50lbs/35lbs (10L/10R)

Rest :30 seconds
*beginner wod- 4 rounds 400 M Run body weight walking lunges with 30 seconds break

*intermediate – 4 rounds 400 M Run lighter weight used for the dumbbells same rep scheme