CrossFit Factory Square – CrossFit

Strength

Back Squat (5 x 5 at 80%)

use same weight for all sets of 5 reps, use 80% as a reference for how heavy each set of 5 should be

Metcon

Metcon (Time)

For Time:

30-60-90

Air Squats

9-6-3

Ring Muscle ups
Scaling suggestions for this work out:

a. Muscle Up transitions with a band on rings (if you have strict ring dips and pull ups)

b. Muscle up progression from the toes, pull from a hang position toes behind the body knees bent, pul to sternum, transition through the ring, jump to support above the ring and control the negative of lowering the shoulder back to the rings and begin again.

c. Double the Reps of Pull ups and Dips no band

d. Double the Reps but band the pull ups and dips use rings or bar