CrossFit Factory Square – CrossFit


Bench Press (Find a 1 Rep )

Warm up well, have a spotter and go for a new max.


Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

5 Strict Chest to Bar Pull ups

10 Ring Dips

15 Calorie Row
modifications :

a. Ring Rows, push ups and 15 cal row

b. Ring Rows, banded bar or ring dips, 15 cal row

c. Banded Chest to bar pull up, banded bar or ring dips, 15 calorie row

d. 5 Strict Pull ups, 10 Ring dips or bar dips unassisted, 15 cal row