CrossFit Factory Square – CrossFit

Gymnastics

Max Effort Ring Muscle ups

5 sets with 2 minute rest
modifications:

a. muscle up transitions using band on the rings 5 max effort sets with good technique

Metcon

Metcon (Time)

For Time:

80 Pull ups

60 Back squats 155/115 (rack or off the ground)

40 Bar Facing Burpees
modifications:

a. Ring rows, jumping pull ups lighter barbell off rack