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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).

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