CrossFit Factory Square – CrossFit

Strength

Shoulder Press (every 2 minutes 3-3-3-3-3-3 add weight each set)

WOD

Metcon (AMRAP – Rounds and Reps)

12 Minute A.M.R.A.P.

36 Wall balls 20”/14”

4 Muscle ups bar or ring

modifications:

L-1 Muscle up transitions with band must press out of transition for rep to count

L-2 10 Ring Rows + 10 Push-ups

L-3 10 Pull ups + 10 Dips bar or ring

accessory work:

Band pull aparts 5 x 10


CrossFit Factory Square – CrossFit

Gymnastics

Metcon (AMRAP – Reps)

E.M.O.M.

ascending rep scheme in push ups

0-1 4 push ups

1-2 6 push ups

2-3 8 push ups

3-4 10 push ups

4-5 12 push ups

so on so forth till you no longer complete the reps in the given minute.

If you do not make it past the 5 minute mark, rest 1 minute and try again.

cap is 12 minutes.

WOD

Metcon (AMRAP – Rounds and Reps)

12 Minute A.M.R.A.P.

36 Wall balls 20”/14”

4 Muscle ups bar or ring

modifications:

L-1 Muscle up transitions with band must press out of transition for rep to count

L-2 10 Ring Rows + 10 Push-ups

L-3 10 Pull ups + 10 Dips bar or ring

accessory work:

Band pull aparts 5 x 10


CrossFit Factory Square – CrossFit

Gymnastics

Metcon (AMRAP – Reps)

E.M.O.M.

ascending rep scheme in push ups

0-1 4 push ups

1-2 6 push ups

2-3 8 push ups

3-4 10 push ups

4-5 12 push ups

so on so forth till you no longer complete the reps in the given minute.

If you do not make it past the 5 minute mark, rest 1 minute and try again.

cap is 12 minutes.

WOD

Metcon (AMRAP – Rounds and Reps)

12 Minute A.M.R.A.P.

36 Wall balls 20”/14”

4 Muscle ups bar or ring

modifications:

L-1 Muscle up transitions with band must press out of transition for rep to count

L-2 10 Ring Rows + 10 Push-ups

L-3 10 Pull ups + 10 Dips bar or ring

accessory work:

Band pull aparts 5 x 10