CrossFit Twenty Pound Hammer – CrossFit
Metcon
Metcon (Time)
4RFT, dividing reps as desired with a partner:
50 DUs each (working at the same time)
40 wall balls (20/14)
30 pull ups
20 OHS (115/75)
10 rope climbs*
*Sub strict pull ups if you need to scale any of the previous movements
