CrossFit Factory Square – CrossFit

WOD

Metcon (Time)

For time:

21 Bench Presses 135/95

400 M Run

15 Bench Press 135/95

500 M Row

12 Bench Press 135/95

400 M Run

9 Bench Press 135/95

Modifications:

L-1 95/65

L-2 115/75

RX+ 185/125

Accessory work:

5 x 10 DB Rows

5 x 10 band pull aparts

5 x 10 DB Curls

Gymnastic Practice (post wod)

“Weakness Wednesday” *Use this day to work whatever it is you are weak at for the remainder of time left over.

Options are as follows:

Double unders, Pistols, Muscle ups, banded transitions, Strict Pull ups, Ring Dips, Push-ups, Hand Stand Push-ups, Wall Walks, Hand Stand holds or walks. This is Practice no time, no work requirement.