CrossFit Factory Square – CrossFit

Gymnastics

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

Gymnastics

Metcon (Weight)

Weighted Dips

3-3-3-3-3-3-3

Modifications:

Option 1: EMOM alternating x 14 minutes

0-1 :30 seconds Chin over bar holds control negative on the way down

1-2 :15 seconds hold support position :15 seconds hold bottom of dip

Option 2: EMOM alternating 14 minutes

0-1 3-5 strict pull ups

1-2 3-5 ring/bar dips

Option 3: EMOM alternating x 14 minutes

0-1 5-7 Banded Chest to bar Pull ups

1-2 5-7 Modified or Regular Push-ups

WOD

Metcon (AMRAP – Rounds and Reps)

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

30 Calorie Row

20 Burpees

10 Box Jumps 30”/24”

Modifications:

L-1 24”-20”

Accessory work:

Plank max efforts

Rest :30 seconds repeat 5 rounds