CrossFit Factory Square – CrossFit

WOD

Metcon (AMRAP – Reps)

20 Minute A.M.R.A.P.

100 Double Unders

50 Toes to bar

25 Hand Stand Push-ups

5 Muscle ups bar or ring

Scale Options:

L-1, 200 singles, lying v- ups, Pike push-ups, 10 Ring rows + 10 push-ups

L-2, 200 singles, lying v-ups, pike push-ups, 10 banded chest to bar pull ups+ 10 banded ring dips,

L-3, 200 singles, hanging knees above hip crease, 10 Chest to bar pull ups + 10 Ring Dips or Muscle up transitions

L-4, 200 singles, knees to elbow, modified hand stand push-ups, muscle up transitions or 10 chest to bar pull ups + 10 ring dips

Accessory work:

Dumbbell Curls 5 x 10

Iron Scap protocol x 2