CrossFit Factory Square – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

A.M.R.A.P. x 8

2 Ring Muscle ups

4 Hand Stand Push-ups

8 DB Snatches 50/35

Metcon (AMRAP – Rounds and Reps)

then immediately into…

A.M.R.A.P. x 10 Minutes

5 Bar Facing Burpees

5 Deadlifts 315/205
for the first 8 minute amrap, modify to ring rows and push ups as a scale, and modify to an inverted verion of the hspu or use wall walks as a scale, use the wall walk scale and have the athlete perform 2 wall walks in place of the hspu or use a box or shortened rom for hspu, db should be light weight for unbroken reps, second part of the work out, load the deadlift to heavy 5 rep weight that is comfortable for touch an go 5s.