CrossFit Twenty Pound Hammer – CrossFit
Weightlifting
A: Weighted Pull Up (6×2; rest 1-2 minutes – build to heaviest 2)
Pronated grip.
Metcon
B: 500m Row (Time)
Max Effort 500m Row
Finisher
C: Metcon (Time)
Accumulate 2 minutes hanging from the pull up bar.
RX+ = single arm hang x accumulate 1 min./side
Score is total time to completion.
