CrossFit Factory Square – CrossFit
Metcon (AMRAP – Reps)
E.M.O.M x 16 minutes
0-1 3 TTB + 6 CHTB Pull Ups
1-2 3-6 Ring Dips
Use this time to practice linking reps together. Do not come off the bar for the complex in the first minute, but do not get out of rhythm either. Kipping is the focus but strict is acceptable if you are working a weakness. For the ring dips use a band or do not use a band and work on lock out stability and a controlled decent.
Metcon (AMRAP – Rounds and Reps)
10 Minute A.M.R.A.P.
20 Push Ups
30 Db Snatch 50/35
Move Fast and efficiently if you are comfortable with moving the db from one hand to the other in the lock out pos over head do it for the entire work out. When modifying for this work out use a rack with a BB for the push ups and use a weight that the athlete can demo good form from ground to over head.