CrossFit Twenty Pound Hammer – CrossFit


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.

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