08072017

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.

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top

NOW OFFERING FULLY REMOTE, INDIVIDUALLY DESIGNED PROGRAMS. GET IN TOUCH WITH US TO START THE CONVERSATION!

Contact us for details. -Monica and the Twenty Pound Hammer Team