CrossFit Factory Square – CrossFit

Gymnastics

Weighted Pull-ups (8 x 2 increase weight each set)

WOD

Metcon (Time)

For 6 separate times:

6 x Row 750 m Sprints

Rest 2 minutes between

*Record total time worked*

Scale Options:

Gymnastic Strength

2 Max effort Chin over bar holds with controlled decent x 8 sets

2 Strict pull ups x 8 sets

or modify as necessary.

Accessory work:

Db Rows 5 x 10 each arm

DB curls 5 x 10 each arm