CrossFit Factory Square – CrossFit


Back Squat (5 x 5)

same weight across, *aim to use 80-90% use 2 minutes of rest between sets*


Metcon (Time)


Power Clean 185/125

Ring Muscle Up
Wod details:

Scale the muscle up by using a band and doing the muscle up transitions, this is a sprint style work out should look to finish the wod in under 7 minutes. Scale the work out further by decreasing the weight or by doing 10 pull ups + 10 ring dips 8+8,6+6 so on so forth.