02202020

CrossFit Twenty Pound Hammer – CrossFit

Warm-up

A: Warm-up (No Measure)

3 rounds NFT:

TGU x 3/side (light/moderate)

KB windmill x 3-5/side

KB pull over x 6-8

Weightlifting

B: Dip Snatch (4×3; rest 1-2 minutes)

Dip like you would for a push press; NO forward lean

Gymnastics

C: Strict Pull Ups (Accumulate 30 reps.)