CrossFit Factory Square – CrossFit

Strength

Bench Press (Find a 1 Rep for the day)

Wod Details: (15-20 minutes)

Build up to a challenging 1 Rep for the day.

Metcon

Metcon (Time)

“Pull Up J.T.”

For Time:

21-15-9

Pull Ups

Hand Stand Push Ups

Ring Dips

Push Ups
Wod Details:

Kipping and Strict are acceptable for this work out. When modifying this work out use ring rows for the pull ups, Shortened ROM for Hspu or Pike Push ups or lastly a Shoulder press with barbell to simulate proper stimulus. Ring dips utilize a band or the bars with bands, for the push ups modify by using a rack and elevating the athletes hands vs bending at the knees and doing push ups from the knees.