CrossFit Factory Square – CrossFit

Gymnastics

Metcon (AMRAP – Reps)

1. 5 sets of Max Effort Strict Chest to bar pull ups rest 1:30 between sets

Metcon (AMRAP – Reps)

2. 5 Sets of Max Effort Strict Ring or bar Dips rest 1:30 between sets

WOD

Metcon (AMRAP – Rounds and Reps)

20 Minute A.M.R.A.P.

21 Box Jump overs 24”/20”

15 Hand Stand Push-ups

9 Toes to bar

Modifications:

L-1 Pike Push-ups on Box, lying leg lifts

L-2 Pike push-ups on box, knees above hip crease

L-3 Pike push up or modified hspu, knees above hip crease or knees to elbow

Accessory work:

Band Pull aparts 5 x 10

Dumbbell Rows 5 x 10

Dumbbell Curls 5 x 10