CrossFit Factory Square – CrossFit

Gymnastics

Metcon (Time)

Muscle ups (bar or ring) for unbroken sets

complete *rest as needed between sets*

1-3-5-7-5-3-1 (14 minute time cap)

Modification:

Option 1: Muscle ups for unbroken sets

complete *rest as needed between sets*

1-2-3-4-3-2-1

Option 2:

E.M.O.M. 14 minutes

3-5 Strict Pull ups 0-1

3-5 Ring Dips 1-2

WOD

Metcon (Time)

For time:

75 Wall Balls 20/14

1000 M Row

Accessory work:

L- Sit holds accumulate 3 minutes worth