CrossFit Factory Square – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

Every minute on the minute x 20

[0-1] 8-10 Ring dips

[1-2] 16/14 Calorie Row
If the rep scheme is too high to sustain, decrease the reps to a rep count you can sustain through out the entire 20 minutes.

Strength

Bench Press (3 x 5 at 70% of 90% of your 1 Rep Max)

use same weight across for all sets