CrossFit Factory Square – CrossFit

Gymnastics

Metcon (AMRAP – Reps)

“Death By Hand stand push ups”

*kipping is acceptable*

0-1) 6 hand stand push-ups

1-2) 10 hand stand push-ups

2-3) 14 hand stand push-ups

3-4) 18 hand stand push-ups

4-5) 22 hand stand push-ups

5-6) 26 hand stand push-ups

* if you make it the total of 6 minutes the work out is done.*

Modifications:

L-1 modified HSPU

L-2 Wall walk rep scheme, 2,4,6,8,10,12

WOD

Metcon (Time)

For time:

21 Strict Pull ups

21 Burpees

1 mile run

18 Strict Pull ups

18 Burpees

800 m run

15 Strict Pull ups

15 Burpees

400 M Run

12 Strict pull ups

12 Burpees

200 M Run

9 Strict Pull ups

9 Burpees

Modifications:

L-1 Ring Rows same rep scheme

L-2 Banded Chest to bar pull ups same rep scheme