CrossFit Factory Square – CrossFit

Strength

Front Squat (5 x 3 at 85% )

Use same weight across rest 2 minutes between sets

Metcon

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