CrossFit Twenty Pound Hammer – CrossFit
Gymnastics
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
Metcon
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
