CrossFit Twenty Pound Hammer – CrossFit
Gymnastics
A: Metcon (AMRAP – Rounds)
1-to-10 ladder, NFT:
Strict ring dips
Strict pull ups
Do false grip ring pull ups if you can. Score highest round completed unbroken.
B: Muscle-ups (Transition practice)
Metcon
B: Metcon (Time)
5RFT:
5 double taps*
20 double unders
*1 double tap = 1 kipping toes to bar + 1 kipping pull up
Scale to knee raise + kip swing
