CrossFit Twenty Pound Hammer – CrossFit


A1: Weighted Pull Up (5×3-5, same weight across)

Pronated grip.

A2: High Box Jumps (5×1-3)

Score height (inches) instead of reps.


B: Metcon (AMRAP – Rounds and Reps)

Death by…

Toes to bar + box jump (24/20)

Min 1, do 1 t2b + 1 box jump

Min 2, do 2+2

Min 3, do 3+3

Until you can no longer complete the number of reps in the minute.

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