CrossFit Twenty Pound Hammer – CrossFit
Gymnastics
A: Metcon (No Measure)
Pull up/muscle up skill practice
EMOM15:
Min 1 = kipping/transition practice
Min 2 = strength
Min 3 = rest or static hold
Metcon
B: Metcon (AMRAP – Reps)
Every 2:30 x 5 sets:
200-250m row
1-3 muscle ups
*Scale volume so you finish each round in 1:30. Score = MU reps (scale to pull ups).
