CrossFit Factory Square – CrossFit

Strength

Shoulder Press (5 x 5 at 80%)

use same weight across for all sets, use 80% as a reference as to how heavy you should go for loading purposes

Metcon

Metcon (Time)

4 Rounds For Time:

25 Push Presses 95/65

50 Cal Row

100 Double Unders
scaling suggestions for this work out:

a. 3 rounds for time of:

20 push presses

30-cal. row

100 single-unders

Men use 55-lb. barbell

Women use 35-lb. barbell

b.4 rounds for time of:

25 push presses

40-cal. row

50 double-unders

Men use 95-lb. barbell

Women use 65-lb. barbell

If you are consistently missing double-unders, consider counting all attempts.