01082018

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

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