CrossFit Factory Square – CrossFit


Front Squat (1-1-1-1-1 @ 90%)

use 1 weight across for all sets


Metcon (Time)

For time:

2000m Row

150 Double Unders

10 Rounds of “Cindy”

5 Pull ups

10 Push ups

15 Air Squats
25 Minute Time Cap


a.1k row-75 -150 singles 6 rounds of 5 ring rows 10 modified push ups and 15 air squats

b.2k row -300 singles, banded pull ups or ring rows RX rep scheme

C.2k row-RX dus- ring rows/banded pull ups RX rep scheme