09132018

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

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