CrossFit Twenty Pound Hammer – CrossFit
Gymnastics
A: Metcon (No Measure)
E4M x 5 sets:
1-3 strict MUs
10-15 ball slams
30 sec. Assault Bike
Scale MUs to transition work or ring dip progressions
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP10:
8 ring rows
16 V-ups
32 double unders
