CrossFit Factory Square – CrossFit
Bench Press (5×6 at 75%)
use 2 minutes between sets for rest and use 1 weight across for all sets
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