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.
