CrossFit Twenty Pound Hammer – CrossFit


A1: Strict Knees to Elbow (4×6-10 unbroken)

A2: Kipping Practice (4×30-60 sec. practice, RAN – not to fatigue)

Kip swing, T2B, pull ups, CTB – kipping movement of your choice


B: Metcon (Time)

For time:

30 toes to bar

10 cals. Assault Bike

20 toes to bar

20 cals. Assault Bike

10 toes to bar

30 cals. Assault Bike

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