CrossFit Factory Square – CrossFit

Strength

Bench Press (5-3-1-1-1-1-1)

Increase load each set, record all weights, the 5 the 3 are not meant to be a warm up for the singles, they are meant to find a 5 rep or 3 rep max for the day.

Bench Press (5-3-1-1-1-1-1)


Bench Press (5-3-1-1-1-1-1)

Bench Press (5-3-1-1-1-1-1)

Bench Press (5-3-1-1-1-1-1)

Bench Press (5-3-1-1-1-1-1)

Bench Press (5-3-1-1-1-1-1)

Metcon

Metcon (Time)

For Time: (time cap 35 minutes)

With partner- 1 Works: 1 Rest

100 Power Cleans 155/105 *reps must be touch and go no singles*

100 Bench Press 135/95

100 Calorie Row
Share Reps equally to accomplish the work, this is meant to be an interval intentional work out. Rest, spot, and encourage your partner as they go through the movements.

Modify the work out using lighter weight on the power clean and decrease the reps depending on experience level to either a shared rep count of 70 or 80 reps for time