CrossFit Twenty Pound Hammer – CrossFit

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A: Front Squat (6,4,2,6,4,2; rest 2-3 minutes)

B: Partner Hamstring Curl (3×6-8)


C: Strict Pull Ups (Accumulate 30 reps for QUALITY)

Aim to finish around 4-5 minutes. Scale up by using tempo (can you do these all @3030 tempo?), perfect hollow hold, L-sit, or false grip. Scale down by using lightest band possible (ok to add assistance as you go), pull up negatives, or toe spot pull ups.

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