CrossFit Factory Square – CrossFit


Back Squat (8-8-8-8-8)

Find a challenging 8 rep then add 5-10lbs per sets remaining.

Back Squat

Back Squat

Back Squat

Back Squat


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
WOD details:

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.