04162019

CrossFit Twenty Pound Hammer – CrossFit

Warm-up

A: Warm-up (No Measure)

4 rounds:

30 sec. COVP hold

30 sec. ring support

Rest as needed between holds.

Weightlifting

B: Deadlift (2.2.2 x 4 sets; rest 10 sec.; rest 1:30-2:00)

Metcon

C: Metcon (Time)

For time:

60 calorie Assault Bike (buy in)

15 deadlifts (185/135)

9 muscle ups

12 deadlifts (185/135)

6 muscle ups

9 deadlifts (185/135)

3 muscle ups

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Contact us for details. -Monica and the Twenty Pound Hammer Team