09052018

CrossFit Twenty Pound Hammer – CrossFit

Gymnastics

A: Metcon (No Measure)

EMOM10:

Minute 1 = handstand walk practice

Minute 2 = double under practice

HSW: 4-5 reps walking to wall or 10-50′ walk

DU reps: pick a number of reps (60,40,20,etc.) or practice for 30 sec. each minute

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP12:

6 strict HSPU

12 DB snatch, alternating

*Scale HSPU to negatives or box HSPU

*Challenge yourself on the DB snatches – go heavier than the weight you would usually use

Finisher

C: DB External Rotation (3×8-10)

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