CrossFit Twenty Pound Hammer – CrossFit


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)


B: Metcon (Time)


5 double taps*

20 double unders

*1 double tap = 1 kipping toes to bar + 1 kipping pull up

Scale to knee raise + kip swing

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