CrossFit Twenty Pound Hammer – CrossFit
Gymnastics
A: Metcon (AMRAP – Reps)
EMOM15:
Min 1 = alternating pistols (practice)
Min 2 = DUs (practice)
Min 3 = strict pull ups x max in 0:45
RX+ = strict MUs in min 3
Score = total reps of strict pull ups or muscle ups
Pistols & DUs are low intensity skill work/practice.
Metcon
B: Metcon (AMRAP – Reps)
4 rounds for total reps:
1 min. DB snatch (50/35)
1 min. row (calories)
1 min. alternating pistols
