CrossFit Twenty Pound Hammer – CrossFit
Gymnastics
A1: Handstand Push-ups (Skill work)
A2: Rope Climb (Skill work)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP10:
8 HSPU
16 Russian swings
Finisher
C: Metcon (No Measure)
4 sets NFT:
30 sec. L-sit or tuck sit
50m suitcase carry/side
8-10 DB external rotations/side
