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)
