CrossFit Factory Square – CrossFit


Shoulder Press (5 x 6 same weight across)

use heavier weight than last week, goal is not fail on any set or reps.


Metcon (AMRAP – Reps)

For Max Reps x 5 Rounds

minute 1- Max Cal Assault Bike

minute 2 -Max Shoulder to over head 115/75

Minute 3 -Max Ghd Sit ups

Minute 4 -REST-
score will be total at the close of your 5 rounds. not each round separately.

For BB movement, use a weight that is manageable with little rest in the minute it self. for modifying the GHD use ab mat sit ups or banded sit up variation.