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
