CrossFit Factory Square – CrossFit

Gymnastics

Weighted Pull-ups (5-5-5-3-3-3-1-1-1)

Perform a set every 2 minutes

*scoring last weighted set*

*after each set of pull ups max out strict reps*

Modifications:

A. Negatives, Start from the top end of pull up and control the descent by tempo of 5 seconds down till reach lock out

B. Banded Chest to bar Pull up tempo pause at the top end of the pull up for 5 second hold at top and controlled descent

C. Ring Rows 5 second pause at the chest hold and descend down double the rep scheme.

WOD

Metcon (Time)

For time:

21-15-9-15-21

Kettle Bell Swings 53/35

Box Jumps 30”/24”

RX+ 70/53 same height box jump 30”/24”

Modifications:

A. lighter kettle bell, 24”/20’ box or shorter

Accessory work:

Hollow Rock Holds 1 minute on :30 seconds off x 5 rounds

Plank Max Effort Rest :30 seconds Repeat x 5 rounds