CrossFit Factory Square – CrossFit
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.
Bench Press (3 x 5 at 70% of 90% of your 1 Rep Max)
use same weight across for all sets