CrossFit Factory Square – CrossFit

Strength

Bench Press (5×3 at 75% of 1 RM)

same weight across for all sets, 2 minutes of rest between.

WOD

Metcon (Time)

25 Box Jumps 24”/20”

55 Ring Dips

25 Box Jumps 24”20”

55 Pull ups

25 Box Jumps 24”20”

55 Push-ups

25 Box Jumps 24”/20”

55 Toes to bar

Modifications:

a. shorter box, bar or bench dips, banded pull ups or jumping pull ups, lying leg raises or hanging knee raises

Accessory work:

Push-ups Max Effort x 5

Ring Rows Max effort x 5 rest as needed between sets