09172018

CrossFit Twenty Pound Hammer – CrossFit

Gymnastics

A: Metcon (No Measure)

EMOM8:

Minute 1 = 30 sec. COVP hold

Minute 2 = 30 sec. hollow hold

*COVP = Chin Over Vertical Plane aka top of pull up/chin up hold.

Scale up: add weight or hold CTB

Scale down: band, toe spot, or active hang

Metcon

B: 2k Row (Time)

Max Effort 2k Row
10 minute cap.

Finisher

C: DB External Rotation (2-3 x 10-12/side @3010)

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