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
