CrossFit Factory Square – CrossFit
Back Squat (5-5-5)
use 65% for your first set of 5 then in crease weight by feel for the remaining two sets.
Metcon (AMRAP – Reps)
Every minute on the minute for 15 minutes
12 Wall Balls 20/14lbs + 2 Ring Muscle Ups
IF you are going prescribed at this work out try to keep 40-45 seconds of work and 15-20 seconds of rest through out the entire EMOM. If you are modifying this work out, look to scale the wall ball reps and scale to utilizing one of the many muscle up transition drills, another modification example would be 10 wall balls plus 4 pull ups and 4 dips bar or rings.