07262019

CrossFit Twenty Pound Hammer – CrossFit

Weightlifting

A: Weighted Pull Up (5×3-5, same weight across all sets)

Pronated grip.

Metcon

B: Metcon (Time)

For time:

20 handstand push ups

400m run

40 ring dips

400m run

60 chest to bar pull ups

400m run

80 sit ups

400m run

100 air squats

400m run

*Scale HSPU to push ups, and ring dips to stationary dips or push ups.