CrossFit Factory Square – CrossFit

Metcon

Metcon (10 Rounds for time)

Every 2 minutes x 20 minutes

200 m Run

WOD

Metcon (Time)

4 Rounds for time:

11 Pull Ups

15 Over Head Squats 95/65

50 Double Unders

(14 minute time cap)

RX+ 115/85

Modifications:

L-1 Jumping pull ups, 45/35 lb bar for OVHS, 100 singles

L-2 Ring rows or jumping pull ups, 65/45 lb bar for OHVS, 100 singles

L-3 Pull ups, 75/55 OHVS, mix of singles and doubles

Accessory work:

GHD sit ups 10 reps emom x 5

GHD Back Extensions 10 reps emom x 5