CrossFit Factory Square – CrossFit
Front Squat (5 x 3 at 85% )
Use same weight across rest 2 minutes between sets
Metcon (AMRAP – Rounds and Reps)
20 Minute A.M.R.A.P.
20 Ghd Sit ups
20 Over Head Walking Lunges w/plate 45/25lbs
60 Double Unders
modify to ab mat sit ups if needed and double the reps to 40.
lighter load for the over head lunge to 25/35 or 15/10
120 singles or max du attempts for 1 minute