CrossFit Factory Square – CrossFit


Weighted Pull-ups (3-3-3-2-2-2-1-1-1 )

use one weight for all the 3s and 2s and singles, use a supinated grip

Weighted Pull-ups

Weighted Pull-ups


Metcon (AMRAP – Reps)

5 Rounds

1 minute max Row Calories

1 minute max Double Unders

1 minute max Pistols

1 minute rest
wod details; for modifications on the pistols, use a box or a bench or candle stick pistol as your modifications to start, if further scaling is needed have the athlete do walking lunges or practice the negative of the pistol, dus if you are still working on those use this time to practice.