CrossFit Twenty Pound Hammer – CrossFit


A: Metcon (Time)

100 pull ups for time

EMOM, including the first minute: 20 double unders

RX+ = first 30 are strict pull ups


B: Metcon (Weight)

3-4 sets NFT:

8-12 BB drag curls

8-12 BB roll outs

12-15 banded lat pull downs @3110

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top