CrossFit Twenty Pound Hammer – CrossFit
Weightlifting
A1: Back Squat (5,3,1,5,3,1 @21×1)
A2: Weighted Chin Up (6×3)
Supinated grip
A3: Kipping Practice (6×1-2 sets, low intensity practice)
Kip swing, T2B, pull ups, CTB – kipping movement of your choice
Metcon
B: Metcon (Time)
3RFT:
10 front squats (115/75)
50 DUs
RX+ = 135/95
Scale DUs to 15 burpees
*6 minute cap. Go get it!!
