A1) Push Jerk 3 x 80% of 1RM 

A2) 10 Ring Rows

EMOM 12 min, alternating sets

200m Run

50m Bear Crawl

200m Run

50m Walking Lunge

200m Run

50m Broad Jump

Snatch 2 @ 60%, 2 @ 70%, 2 @ 80%, 2 @ 85%, 2 @ 90%, 1 @ 95%

Clean & Jerk 60%, 70% , 80%, 85%, 90%, 95%

Clean Pull 2 @ 100%, 4 x 2 @ 105%

Back Squat 1RM for the day (singles to max)

Back Squat (90%, 95%, 100%) x 3

Press heavy x 4 x 4

Faction Strength & Conditioning, home of CrossFit Memphis is a CrossFit training facility located in Cordova, TN. We serve the greater Memphis area including Germantown, East Memphis, Cordova, Bartlett and Collierville.  Our CrossFit group classes are designed to make you stronger, leaner and more athletic!  Our certified coaches design the workouts and teach you the exercise technique you need to get a fun, safe and effective workout in under an hour.  All you have to do is show up, we take care of the rest!  For more information contact Doug Larson at This e-mail address is being protected from spambots. You need JavaScript enabled to view it. .