CrossFit Factory Square – CrossFit

Strength

Bench Press (5×6 at 75%)

use 2 minutes between sets for rest and use 1 weight across for all sets

Metcon

Metcon (Time)

50 Pull Ups

50 Ghd Sit ups

50 Ring Dips
Modify this work out, with jumping pull ups, or ring rows for the pull ups.

Scale the Ghd sit up if you can not perform at a minimum of 25 unbroken reps. Modify to 100 Ab Mat sit ups for this work out. Ring Dip modification banded or parrallel bars or hand release push ups