CrossFit Factory Square – CrossFit


Shoulder Press (3 reps at 80%)

Shoulder Press (3 reps at 85%)

Shoulder Press (3+ reps at 90%)

*last set go for max reps*

*these percentages are based off of your 1 Rm minus 10 lbs.

*after each set of presses, do a max effort strict pull ups or ring rows or banded chest to bar pull ups*


J.T. (Time)


Handstand Push-ups

Ring Dips

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

L-1 Pike push-ups (no box), Jumping Ring or bar dip negatives

L-2 Pike push-ups (knees) on box, Banded Ring dips or bar dips

L-3 Pike push-ups (toes) on box, Banded Ring dips

L-4 Modified HSPU with ab mat(s), Banded ring or bar dips

Accessory work:

Ring Rows 5 x 20

Db curls 5 x 10

Band Pull Aparts 5 x 10