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.