CrossFit Factory Square – CrossFit

Olympic Weightlifting

Split Jerk (15 minutes to find 1 RM for the day)


Metcon (Time)

30 Rounds for time:

5 Wall balls 20/14

3 Hand Stand Push-ups

1 Muscle up Bar or Ring

(this can be done alone or partner)


L-1 Banded transitions do 3 of them

L-2 3 Pull ups + 3 Dips

L-3 6 Banded Pull ups + 6 Banded Dips

L-4 6 Ring rows + 6 Push-ups

HSPU mod

L-1 Inchworm Push up or wall walk

L-2 Feet on box push up

L-3 ab mat with plate hspu

L-4 ab mat push up

Accessory work:

GHD sit ups 5 x 10

Single Arm DB Press seated 5×8 each arm