02102020

CrossFit Twenty Pound Hammer – CrossFit

Weightlifting

A: Weighted Chin Up (4-5 x 3 @31×1 COVP)

Supinated grip

Metcon

B: Metcon (AMRAP – Reps)

In 90 seconds:

12 pull ups

Max calories Assault Bike

Rest 90 seconds

x 6 rounds for total Assault Bike calories

RX+ = 9 CTB pull ups or 4 muscle ups

Finisher

C: Metcon (No Measure)

2-3 sets NFT:

DBER x 8-12/side @3010

Banded quadruped hip extensions x 12-15/side @2011