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FIT 11/13/2017

Posted on by dafactoryadmin

Da Factory Training – CrossFit


Warm-up (No Measure)

30 seconds On/ 20 seconds Off for 9 Rounds

Alternate Between Stations

S1: Cal Row

S2: Plank To Push Up

S3: Left Lunge + Right Lunge + Air Squat

Skill Work

Warm-up (No Measure)

Barbell Snatch Warm-up:

Snatch Deadlift

High Pull

Behind Neck Presses



Strength Work

Overhead Squat

Every 90 seconds for 6 rounds perform 2 reps starting at 50% and build up to heavy 1 rep max. Score is final weight achieved.


Metcon (AMRAP – Reps)

AMRAP In 15 minutes

12 Alternating One Arm DB Snatch, 55/35#

18 Box Jumps, 24/20″

24 Wall Balls, 20/14#

48 DUs

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