08132019

CrossFit Twenty Pound Hammer – CrossFit

Weightlifting

A: Muscle-ups (6×3 strict transition practice; prep for “B”)

Metcon

B: Full Court Press (Time)

3RFT:

25 front squats (115/75)

50 double unders

7 muscle ups

Scale to 7 CTB pull ups + 7 ring dips/round, OR ring rows + push ups, OR if you have strict pulls and ring dips, scale to banded MUs + ring dips x 7/round.