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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.

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