CrossFit Factory Square – CrossFit

Strength

Bench Press (5 reps at 70-75% x 8 minutes EMOM )

same weight across

WOD

Metcon (AMRAP – Rounds and Reps)

20 Minute A.M.R.A.P.

5 Pull ups

10 Push-ups

30 Double Unders

Modifications:

L-1 Ring rows

L-2 Banded chest to bar Pull ups

Accessory work:

Banded Pull aparts 5x 10

Db Row 5 x 10