CrossFit Twenty Pound Hammer – CrossFit
Metcon
A: Metcon (Weight)
EMOM18:
Min 1 = 3-5 weighted pull ups
Min 2 = 30-45 sec. handstand push ups
Min 3 = mobility
Score heaviest set of WPU.
HSPU can be strict or kipping. Scale to handstand holds/box traverse/box HSPU.
B: Metcon (No Measure)
3-4 rounds NFT:
40 flutter kicks (total, alternating)
20 medball toe touches
100 ft. suitcase carry/side
