CrossFit Factory Square – CrossFit
8 attempts to find a 1 rep for the day, then use 75% of what you hit for the metcon
5 Rounds for time:
2 Snatches at 75% of what you hit for your single.
5 Bar Muscle ups
25 Box Jumps 24”/20”
*squat variation implied in the work out*
a. for the movement of the snatch if the athlete needs to power snatch then OHS that is acceptable. Bar muscle upscale with jumping muscle ups over the bar or 10 kipping pull ups and 10 dips or push-ups.
(0-1) 10-20 second hand stand hold focus on tight body throughout butt off the wall
(1-2) 10-20 second chin over bar holds
(2-3) 1 minute plank hold
3-4 rest x 5 rounds