CrossFit Twenty Pound Hammer – CrossFit
Weightlifting
A1: Ring Rows (4×6-10 AHAP @11×1 – add weight! Make these hard.)
A2: Turkish Get Up Sit Up (4×4-6/side)
Metcon
B: Metcon (AMRAP – Reps)
In 6 minutes:
Row 1000m
Max strict pull ups/chin ups
Rest 3 minutes
In 4 minutes:
Row 500m
Max CTB pull ups (scale to strict pull ups/chin ups)
Rest 3 minutes
In 2 minutes:
Row 250m
Max kipping pull ups (chin over bar, butterfly ok)
