DUE TO THE WEATHER NO 5am & 6am CLASSES

CrossFit Factory Square – CrossFit

Gymnastics

Every 2 minuets for 20 minutes

10 sets total

Max Effort Pull ups

(strict unbroken sets)

Max Effort Ring/Bar Dips

(strict unbroken sets)

Pull-ups

Dips

WOD

Metcon (AMRAP – Rounds and Reps)

15 Minute A.M.R.A.P.

12 Box Jumps 24”/20”

9 Toes to Bar

6 Power Snatch 135/95
Scale Options:

L-1 smaller box , lying v-ups, 75/45

L-2 smaller box, knees above hip crease 95/65

L-3 RX Box Jump height, toes to bar, 115/75-85

Accessory work:

Band Pull aparts 5 x 15

Farmers Carries 1 minute on 1 minute off x 5