02012018

CrossFit Twenty Pound Hammer – CrossFit

Gymnastics

A: Metcon (No Measure)

Practice (10-15 minutes)

4-5 sets, NFT:

Kip swings (for bar/ring MU)

Russian dips/push ups

B: Metcon (AMRAP – Reps)

Training

EMOM12:

Min 1 = row 250/200m

Min 2 = MU x 1-5

*Score = average # of MUs (if you got 5,5,2,0,0,0 your score = 12/6 = 2)

Metcon

C: Metcon (AMRAP – Reps)

AMRAP5:

1K row

Max push ups

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top

NOW OFFERING FULLY REMOTE, INDIVIDUALLY DESIGNED PROGRAMS. GET IN TOUCH WITH US TO START THE CONVERSATION!

Contact us for details. -Monica and the Twenty Pound Hammer Team