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CrossFit Twenty Pound Hammer – CrossFit

Metcon

A: Metcon (AMRAP – Reps)

EMOM15:

Minute 1 = strict HSPU or freestanding HS practice

Minute 2 = strict pull ups

Minute 3 = pistols

B: Metcon (AMRAP – Rounds and Reps)

AMRAP20:

12 pull ups

18 burpees

24 walking lunges

Advanced athletes: scale up to CTB pull ups or bar MUs to start each set of pull ups

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