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CrossFit Twenty Pound Hammer – CrossFit


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


B: Full Court Press (Time)


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.

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