08172018

CrossFit Twenty Pound Hammer – CrossFit

Gymnastics

A: Strict Strength Practice: Muscle Up/Pull Up/Ring Dip (Work on same movement as 7/26.)

EMOM10:

Min 1 = 1-5 strict

Min 2 = 30 sec. hollow hold

Write which movement you worked on in comments.

Metcon

B: Metcon (Time)

10RFT:

30 double unders

10 push ups/ring push ups

Finisher

C: Metcon (No Measure)

3-4 rounds NFT:

50 ft. slider plank walk

30 sec. star side plank R

30 sec. star side plank L

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