02262020

CrossFit Twenty Pound Hammer – CrossFit

Weightlifting

A: Weighted Chin Up (4-5 x 1.1.1.1.1; rest 10 sec.; rest 1-1:30)

Supinated grip

Metcon

B: Metcon (Time)

21-15-9

DB snatch (per side, alternating)

Pull ups

RX = 50/35

C: Metcon (AMRAP – Rounds)

Flight Simulator

How far can you get in 7 minutes?

5 unbroken DUs

10 unbroken DUs

15 unbroken DUs

20…

25…

30…

etc., up to 50

then back down to 5

Jump rope must come to a stop between sets.

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