02202018

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!!

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