04162018

CrossFit Twenty Pound Hammer – CrossFit

Gymnastics

A: Muscle-ups (15 minutes of strength/skill practice)

4-5 sets:

Advanced:

A1. Strict or negatives

A2. Kip swing

Intermediate:

A1. Toe spot MU

A2. Kip swing

Beginner:

A1. Toe spot pull up

A2. Dips/push ups

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP15:

16 American swings (53/35)

20 renegade rows (total, alternating)

12 burpees

RX+ = 16 KB snatch (8/8 @ 53/35)

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