CrossFit Factory Square – CrossFit

Gymnastics

Metcon (AMRAP – Reps)

Every minute on the minute x 15 perform complex of

1 Strict pull up

2 Kipping Chest to bar

3 Toes to bar

WOD

Metcon (AMRAP – Reps)

15 minute A.M.R.A.P.

21 Kettle Bell Swings 53/35

15 Box Jumps 24”/20”

9 Burpees

Scale Options:

Gymnastic part : Max effort Chin over bar holds every minute on the minute for 15 minutes

alternate over hand and under hand holds *no mix grip*

Accessory work:

Plank max effort rest 30 seconds Hollow Body Holds for max effort

Rest as needed between sets 5 rounds