CrossFit Factory Square – CrossFit

Weightlifting

Back Squat (5×5 at 75%)

every 2 minutes 5 reps at 75% x 10 minutes

WOD

Metcon (Time)

For time:

25 Wall balls 20/14

100 Double Unders

50 Ab Mat sit ups

20 Wall Balls 20/14

80 Double Unders

40 Ab mat sit ups

15 Wall balls 20/14

60 Double Unders

30 Ab Mat Sit ups

10 Wall balls 20/14

40 Double Unders

20 Ab Mat sit ups

Modifications:

L-1 lighter wall ball or 20/14 lb wall ball, knees above hip crease, singles

Accessory work:

GHD Hip+Back Extensions 5 x 7