CrossFit Twenty Pound Hammer – CrossFit


A: Rope Climb (10-15 minutes practice)

A: Pegboard (10-15 minutes practice)


B: Metcon (Time)

For time, in any order, partitioned however you want:

30 strict pull ups

60 DB hang squat cleans

90 box jumps (30/24)

RX+ = 15 rope climbs or pegboard ascents instead of the strict pull ups, 50/35 DB HSC


C: Metcon (No Measure)

3-4 sets NFT:

10-15 weighted DB hyperextension on bench

20 banded deadbugs

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