CrossFit Factory Square – CrossFit


Deadlift (5×10 @55%)

same weight across for all sets


Metcon (Time)

3 Rounds For Time:

10 Power Cleans 155/105

5 Ring Muscle Ups
wod details:

modify the muscle up with a pushing and pulling movement do not work transitions for this work out, 15 pull ups plus 15 dips or 15 ring rows plus 15 push ups are great ways to replicate the amount of stimulus