CrossFit Factory Square – CrossFit

Strength

Bench Press (5×5 at 80%)

Every2 minutes x 10 minutes perform 5 reps.

WOD

Metcon (Time)

500m Row

100 Ab Mat Sit ups

100 Double unders

100 Ring Dips

500M Row

Modifications:

L-1 200 singles or mix, bar dips, jumping nega*ve dips, banded dips, or hand release push-ups

L-1 50 ab Mat sit ups, 200 singes, 50 Dips banded

L-2 75 Ab Mat sit ups, Rx or mix or 200 singles, 75 Ring Dips

Accessory work:

Ring Rows 5 x 15

Band Pull a parts 5 x 10