Factory Athletics Home of CrossFit Factory Square – CrossFit


Weighted Pull-ups (3-3-3-3-3)

under hand grip, increase in loading across all sets to find a challenging 3 rep, record all other sets in comment section.

this is a great time to practice negatives, or work on using a band with less assistance and practice the mechanics of an actual pull up rather than a ring row.


Metcon (AMRAP – Rounds and Reps)

14 minute A.M.R.A.P.

40 Calorie Row

30 Dumbbell Alternating Snatches 50/35

20 Box Jumps 24″/20″

10 Bar Muscle Ups

Keep the Amrap time limit the same and rep scheme the same but utilize Ring row – Pull up – Chest to bar – jumping bar mup as scale options. Use a shorter box and lighter weight for the DBSN