CrossFit Factory Square – CrossFit

Strength

Shoulder Press (5 reps at 85%)

Shoulder Press (3 reps at 90%)

Shoulder Press (1+ Rep at 95%)

*Subtract 10lbs from your current 1 Rm and use that as your work set numbers *

*if you feel good go off of normal percentages

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Modifications:

L-1 Jumping pull ups

L-2 Banded Chest to bar pull ups

L-3 Ring Rows

Accessory work:

Planks Max effort x 5 rest as needed between sets

Russian Twists 1 minute on 1 minute off x 5