CrossFit Twenty Pound Hammer – CrossFit


A: Metcon (Weight)


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

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