CrossFit Factory Square – CrossFit

Olympic Weightlifting

Split Jerk (20 minutes to find 1 RM)


Metcon (Time)

5 Rounds for Time:

200 M Run

20 Toes to bar

10 Hand Stand Push-ups


L-1 lying leg li4s, hand release push-ups,

L-2 hanging knees raises, box push-ups

L-3 Toes to bar, ab mat plus plate or plates hspu

Accessory work:

GHD back extensions 5 x 7