CrossFit Factory Square – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

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

2 Muscle ups (bar or ring)

4 Hand Stand Push-ups

8 Kettle Bell Swings 70/53

Modifications:

a. 10 pull ups 10 dips bar or ring, modified hspu, lighter kettle bell

b. 10 ring rows, 10 banded ring/bar dips, 8 hand release push-ups, lighter kettle bell