04302019

CrossFit Twenty Pound Hammer – CrossFit

Weightlifting

A: Weighted Pull Up (2.2.2 x 4 sets; rest 10 sec.; rest 1:30)

Pronated grip.

Metcon

B: Metcon (AMRAP – Reps)

4RFR:

AMRAP1: burpee pull ups

Rest 1 minute

AMRAP1: air squats

Rest 1 minute

RX+ = burpee muscle ups

C: Metcon (No Measure)

2-3 sets NFT:

Star side plank x 20-40 sec./side

Tall kneeling to standing x 6/side

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