CrossFit Factory Square – CrossFit

Strength

Front Squat (3×70%)

based off of 90% of your 1 Rep

Front Squat (3×80%)

Front Squat (3×90%)

*final set push for max reps

Metcon

Metcon (AMRAP – Reps)

Every minute on the minute until failure

14 Calories Row Male

9 Calories Female
*when modifying this work out, look to choose a calorie amount that will have you working for roughly 30-45 seconds with 30-15 seconds of break. This work out is meant to last longer than 10 minutes but no longer than 30.