CrossFit Twenty Pound Hammer – CrossFit
Weightlifting
A: Push Press (5×3, no tempo)
Metcon
B: Metcon (AMRAP – Rounds)
EMOM18:
Min 1 = 1-5 muscle ups
Min 2 = 15 burpees
Min 3 = 200/150m row
*Scale MUs to musclemakers: push up + row + push up + row + squat clean thruster = 1 rep
