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