CrossFit Twenty Pound Hammer – CrossFit
Gymnastics
A: Rope Climb (10-15 minutes practice)
A: Pegboard (10-15 minutes practice)
Metcon
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
Finisher
C: Metcon (No Measure)
3-4 sets NFT:
10-15 weighted DB hyperextension on bench
20 banded deadbugs
