CrossFit Twenty Pound Hammer – CrossFit


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

Supinated grip


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


C: Metcon (No Measure)

2-3 sets NFT:

DBER x 8-12/side @3010

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

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