CrossFit Factory Square – CrossFit

Strength

Deadlift (5 x 10 at 65% same weight across)

use 65% of your 1 Rep max or predicted 1 Rep max, rest 2 minutes after each set

Metcon

Metcon (Time)

1000 M Row

15 clean and jerks 165/120

750 M Row

12 clean and jerks

500 M Row

9 clean and jerks

*all power variation*
Modify this work out by using a lighter weight on the barbell, a weight you can do quick singles and keep the bar moving will be an ideal weight for this work out.