CrossFit Factory Square – CrossFit

Gymnastics

Metcon (Weight)

Weighted Ring Dips

5-5-5-5-5
use one weight across

Metcon

Metcon (Time)

For Time:

18 Hand Stand Push ups

10 Squat Cleans 155/105

16 Hand Stand Push Ups

8 Squat Cleans 155/105

14 Hand Stand Push ups

6 Squat Cleans 155/105

12 Hand Stand Push ups

4 Squat Cleans 155/105

10 Hand Stand Push ups

2 Squat Cleans 155/105
wod details:

scale the weight appropriatly to manage quick repetitions, for the hspu utilize box or modify range of motion with an ab mat or lastly use a lighter barbell for push presses or conventional push ups for a modification for the hspu, utilize a small rep count if needed