CrossFit Twenty Pound Hammer – CrossFit
Weightlifting
A: Weighted Chin Up (4-5 x 1.1.1; rest 10 sec.; rest 1-1:30)
Supinated grip
Metcon
B: Metcon (Time)
4RFT:
15 pull ups
150m run
Finisher
C: Metcon (No Measure)
3 sets NFT:
DBER x 8-10/side
Banded lat stretch x 30-40 sec./side
