CrossFit Factory Square – CrossFit

Metcon

Metcon (Time)

60 Ab Mat Sit Ups

50 Toes to Bar

40 GHD Sit ups

30 Pull ups

20 Strict Pull ups

10 Bar Muscle ups
Wod Details:

If necessary run heats of people every 4-5 minutes, if a lot of people are looking to use the ghds. Ways to modify this work out will be following the rep scheme given, but modifying the ttb to k2e or knees above hip crease or v ups and for modifying the ghd, grab a med ball and do weighted sit ups for 40 reps, pull ups use ring rows and for strict use a band, for bar muscle ups have athletes work transitions with a band a bar or jumping bar mups, or lastly jumping chest to bar pull ups for bar mup modification