CrossFit Factory Square – CrossFit


Metcon (AMRAP – Reps)

A)A.M.R.A.P. x 10 Muscle ups on the Rings (opportunity to work on linking big sets or work Emom style)

B) Muscle up Transitions Every minute on the minute Banded 3 Reps x 10 minutes

C) Alternating E.M.O.M. x10(0-1 Strict Pull ups 1-2 Dips  – rep scheme 1-7 – for both movements)

D) same option as C but banded


Metcon (Time)

For time:

50 Box Jumps 24”/20”

75 Push Presses 75/55

800M Run

RX+ 115/95


a. 30 box jumps, 50 push presses at lighter weight, 400m Run

Accessory work:

Db Curls 5 x 10 each arm

Is Ys and Ts for scap health

Planks Max Efforts 3 attempts rest as needed