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
