CrossFit Factory Square – CrossFit

Gymnastics

Metcon (Time)

9-7-5-3-1 Unbroken Ring muscle ups rest as needed between sets

scale: 5-4-3-2-1 Unbroken Ring muscle ups rest as needed between sets

12 Minute time cap

modifications:

a. muscle up transitions same rep scheme banded or use body weight
modifications:

Work on strict pull ups/ring rows + strict ring dips/bar dips/ push ups

accumulate 50 reps of each

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute A.M.R.A.P.

11 Deadlifts 275/185

12 Toes to bar

15 Box Jumps 24”/20”

modifications:

a. lighter barbell and lying leg raises, lower box jump

b. lighter or rx barbell and knees above hip crease, shorter or rx box

c. rx barbell, hanging knee raises or knees to elbow and rx box jump

accessory work:

Good mornings 5 x 8

Superman holds 20 seconds on 10 seconds off x 8 rounds