CrossFit Twenty Pound Hammer – CrossFit
Metcon
A: Metcon (Time)
For quality & time:
50 strict pull ups
50 push ups
Partition the reps however you want. Pull ups are with pronated grip.
Scale down by reducing volume (20s, 30s, negatives); scale up by adding weight to one or both movements.
15 minute cap.
B: Metcon (Time)
Working with a partner, I go/you go:
500m row x 6-8 each
Partner with someone approximately the same speed as you – the goal is equal work/rest.
