CrossFit Factory Square – CrossFit

Gymnastics

Metcon (AMRAP – Reps)

Every minute on the minute:

1-3 Muscle ups ring or bar x 7 minutes

Scale options:

Banded Muscle Up transitions bar or ring

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Scale options:

L-1 Lighter KBS and Jumping pull ups

L-2 Lighter KBS and Banded pull ups

L-3 Lighter KBS and Ring Rows

Accessory work:

Dumbbell Curls 5 x 10

Band Pull Aparts 3 x 10

Russian Twists weighted 100