CrossFit Factory Square – CrossFit

Strength

Deadlift (3 reps at 70%)

Deadlift (3 reps at 80%)

Deadlift (3+ reps at 90%)

percentages should be a combined 10lbs heavier than the weights used in the previous cycle

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.

Beginner Option

3 rounds for time of:

Run 200 meters

15 kettlebell swings

9 jumping pull-ups