CrossFit Factory Square – CrossFit
Back Squat (8-8-8-8-8)
Find a challenging 8 rep then add 5-10lbs per sets remaining.
Metcon (AMRAP – Rounds and Reps)
10 Minute A.M.R.A.P.
5 Power Snatches 115/75
10 Reverse Front Rack Lunges 115/75
1 Ring Muscle Up
use a weight you can touch an go for 5 reps on the psn. The lunges should be the same weight used as the Psn. For modifying the RMUP. Perform 3 Pull Ups + 3 Ring Dips or Bar Dips.
Another scale option is 2 Banded Ring Transitions, lastly Ring row for 5 rows + 5 Push ups.