CrossFit Factory Square – CrossFit

Strength

Bench Press (1-1-1-1-1 @ 90% of 1 Rep)

use 90% (or as close as possible to this percentage) of your 1 rep, same weight across all sets.

Metcon

Metcon (Time)

“Double Annie”

For Time:

2 rounds

50 dus

50 ab mat sit ups

2 rounds

40 dus

40 ab mat sit ups

2 rounds

30 dus

30 ab mat sit ups

2 rounds

20 dus

20 ab mat sit ups

2 rounds

10 dus

10 ab mat sit ups
suggestive modifications for this work out;

a. 100-80-60-40-20 singles and 25-20-15-10-5 ab mat sit ups

b. “Annie” 50-40-30-20-10 Doubles and Ab mat sit ups