CrossFit Twenty Pound Hammer – CrossFit
Weightlifting
A: Weighted Chin Up (4-5×3 @31×1 COVP)
Supinated grip
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP12:
9 toes to bar
15 KB deadlifts
15/10 cal Assault Bike
Supinated grip
AMRAP12:
9 toes to bar
15 KB deadlifts
15/10 cal Assault Bike