CrossFit Factory Square – CrossFit


Weighted Pull-ups (5 sets of max effort )

use 20% of your body weight and perform as many reps as you possibly can in one attempt, rest 2 minutes between efforts. Under hand or over hand is acceptable


Metcon (Time)

6 Rounds For Time:

350 M Row

20 Ring Rows

Rest 1 minute
Wod Details:

This is a work out based on quality of movement treat the row as a sprint effort but focus on strong pulls and a 29-33 s/m, for the Ring rows be controlled in the movement do not let the hips break or sag, stay rigid and tight through out, be sure to reach full extension and touch hands to chest on the pull to the rings.