CrossFit Twenty Pound Hammer – CrossFit


A1: Ring Rows (4×6-10 AHAP @11×1 – add weight! Make these hard.)

A2: Turkish Get Up Sit Up (4×4-6/side)


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)

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