CrossFit Factory Square – CrossFit
Split Jerk (Find a 1 Rep for the day)
15 minutes – If you feel good, go for that PR if not use this day to work on getting to something challenging or perform a few sets at 80%. record your final set
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
3 Ring MUPS
30 Double Unders
9 Power Snatch 135/95
A.6 Banded transitions with a Ring dip press out
B.9 Chest to bar Pull ups + 9 Ring Dips C.12 Chin over Bar Pull ups 12 Ring/Bar/ Banded Dips, will be the modification for the Ring Mups.
Perform single unders or perform half the reps if you have a few doubles.
Use a weight for the barbell that allows for some touch an go reps or quick singles through out the work out.