CrossFit Twenty Pound Hammer – CrossFit


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

Pronated grip.


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.

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