CrossFit Factory Square – CrossFit


Metcon (Time)

60 Push Ups

50 Dips

40 Hand Stand Push Ups

30 Bench Press 155/105

20 Jerks 155/105

10 Push Presses 155/105
Wod Details:

(Option)Run heats of people to utilize the floor appropriately every 5 minutes should do the trick.

Modify this work out by decrease the rep scheme if needed.

use a bar in the rack for the push ups try to avoid doing push ups from the knees is possible, band the dips bar or ring work for todays work out, modify shorter ROM for Hspu or use a box for pike push ups, use less weight on the barbell movements to execute 1-2 sets on the bench 1-2 sets on jerks and 1-2 sets on the push press.