CrossFit Factory Square – CrossFit

Strength

Bench Press (5×3 at 85%)

WOD

Metcon (Time)

For Time:

42 Pull ups

21 Ring Dips

21 Hand Stand Pushups

21 Pushups

30 Pull ups

15 Ring Dips

15 Hand Stand Pushups

15 Pushups

18 Pull ups

9 Ring Dips

9 Hand Stand Pushups

9 Pushups

Modifications:

a. pushups, jumping pull ups, bench dips, 30 20 10 pull ups, for all the pressing movements 15-12 – 9 rep scheme

b. Banded pull ups 30-20-10, banded ring dips and pushups 15-12-9 for each

c. Ring rows 30-20-10, 15-12-9 bench dips or banded, modified pushups or regular push ups

Accessory work:

Ring Rows Max Effort x 5 rest a needed

Single Arm Dumbbell Row 3 x 10

Sit ups 100 reps break up as needed