01222020

CrossFit Twenty Pound Hammer – CrossFit

Weightlifting

A1: Weighted Chin Up (5 x 3-5)

Supinated grip

A: Metcon (No Measure)

5 rounds NFT:

WCU x 3-5

Bottoms up kettlebell carry x 100 ft (both arms)

Seated banded face pull x 20

Score WCU in A1, above.

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP8:

12 pull ups

24 walking lunge steps

RX+ = CTB pull ups

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