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
