CrossFit Factory Square – CrossFit
Metcon
Jason (Time)
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Options for this work out
*bar or ring option*
a. muscle up transitions if the athlete can do a strict dip
b. double the reps of the mup count and perform pull ups and dips on bars or rings banded or not banded
c. Ring rows and push ups triple the rep count of mups