CrossFit Factory Square – CrossFit

WOD

Metcon (Time)

W.O.D.

For time:

50 Wall Balls 20/14

25 Pull-ups, strict

25 Ring Dips, strict

25 Back Squats 225/155

25 Ring Dips, kipping

25 Pull-ups, kipping

50 Wall Balls 20/14

Modified options:

L-1 Ring rows the entire work out, push-ups, back squat at a comfortable weight

L-2 Banded Chest to bar pull ups, banded ring or bar dips, back squat at a comfortable weight

Accessory work:

DB curls 5 x 10

Single Leg Deadlifts 5 x 8

Conventional sit ups 100 reps