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.
