CrossFit Factory Square – CrossFit

WOD

4 Minute A.M.R.A.P.

3 Power Snatches 95/65

6 Box Jumps 24”/20”

Rest 2 minutes

4 Minute A.M.R.A.P.

2 Power Snatches 115/75

4 Box Jumps 24”/20”

Rest 2 minutes

4 Minute A.M.R.A.P.

1 Power Snatch 135/95

2 Box Jumps 24”/20”

Scale Options:

L-1 Stay at one weight for all A.m.r.a.ps

Gymnastics

20 minutes to complete:

3-3-3-3-3 weighted Pull ups go up in weight

3-3-3-3-3 weighted Dips Ring or Bar

Scale Options:

L-1 Ring rows 5 sets of 8 reps, Push-ups 5 sets of 8 reps

L-2 Banded chest to bar 5×5, Banded Ring Dips 5×5, Post 5×5, 5 max efforts of Chin over bar holds and Top support and Bottom Support Ring Dips

Accessory work:

Snatch Pull 3×3 2×3

GHD hip extensions 5 x8


CrossFit Factory Square – CrossFit

Metcon (AMRAP – Rounds and Reps)

4 min amrap

3 power snatches 95/65

6 box jumps 24/20

rest 2 min

Metcon (AMRAP – Rounds and Reps)

4 min amrap

2 power snatches 115/75

4 box jumps 24/20

rest 2 min

Metcon (AMRAP – Rounds and Reps)

4 min amrap

1 power snatch 135/95

2 box jumps 24/20

Metcon (Weight)

20 minutes to complete:

3-3-3-3-3 weighted Pull ups go up in weight

3-3-3-3-3 weighted Dips Ring or Bar

Scale Options:

L-1 Ring rows 5 sets of 8 reps, Push-ups 5 sets of 8 reps

L-2 Banded chest to bar 5×5, Banded Ring Dips 5×5, Post 5×5, 5 max efforts of Chin over bar holds and Top support and Bottom Support Ring Dips

Accessory work:

Snatch Pull 3×3 2×3

GHD hip extensions 5 x8