CrossFit Factory Square – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

STRENGTH EMOM x 16

(0-1) 5 Strict Press 115/75

(1-2) 7 Strict Pull up

Modify accordingly, should be able to make all reps with in the time frame

WOD

Metcon (Time)

For Time:

Row 40 Calories

21 Ring Dips

50 ab mat sit ups

Row 30 Calories

15 Ring Dips

50 ab mat sit ups

Row 20 calories

9 Ring Dips

Modifications:

L-1 Jumping ring dip negatives

L-2 banded ring or bar dips

Accessory work:

GHD sit ups 10 reps emom x 5