CrossFit Factory Square – CrossFit

Metcon

Strict Chest To Bar Pull Up Drop set (5 sets of Max effort)

Perform max effort bw strict chtb and then go right into banded chin over bar pull ups till failure
use two minutes of rest between sets

Metcon

500m Row (Time)

Max Effort 500m Row
go as hard as you can on each effort, use 1 Minute of rest between all intervals

Metcon (Time)

750m Row (Time)

1000m Row (Time)

Max Effort 1000m Row

Metcon (Time)

750m Row (Time)

500m Row (Time)

Max Effort 500m Row