CrossFit Factory Square – CrossFit


Deadlift (5×8 at 70% (same weight across))

90 seconds to 2 minutes of rest following each set


Metcon (AMRAP – Reps)

12 Minute A.M.R.A.P.

increase by 2 reps

2 Power Cleans 155/115

2 Box Jumps 24”/20″

4 Power Cleans 155/115

4 Box Jumps 24″/20″

6,6,8,8,10,10,12,12, etc
Scaling this work out:

Use a weight you can easily touch and go for reps or pull quick singles and maintain good mechanics through out the lift, adjust the box height accordingly.