CrossFit Factory Square – CrossFit

Gymnastics

Metcon (AMRAP – Reps)

Every minute on the minute Alternating x 16 minutes

0-1 minute 3-5 Ring Dips

1-2 minute 3-5 Strict Chest to Bar Pull ups
Scale Options:

L-1 Push-ups, Ring Rows

L-2 Banded Dips, Banded chest to bar pull ups

L-3 Ring Dips, Chin over bar pull ups

WOD

Metcon (AMRAP – Rounds and Reps)

15 Minute A.M.R.A.P.

150 Double Unders

50 Toes to bar

25 Burpees

Scale Options:

L-1 300 Singles, 50 lying leg raises,

L-2 300 singles, 50 knees above hip crease

L-3 Mix of doubles and singles 50 knees to elbow or above hip crease

Accessory work:

Iron Scap Protocol x 2