CrossFit Twenty Pound Hammer – CrossFit
Weightlifting
A1: Weighted Chin Up (4×4-6)
Supinated grip
A2: Strict Handstand Push Up (4xmax)
Scale to pike push up w/ feet on box.
Metcon
B: Metcon (Time)
10 suitcase DL/side (75/55)
400m SA farmers carry (75/55)
15 HSPU
8 suitcase DL/side (95/65)
200m SA farmers carry (95/65)
10 HSPU
6 suitcase DL/side (115/75)
100m SA farmers carry (115/75)
5 HSPU
