CrossFit Twenty Pound Hammer – CrossFit
Weightlifting
A: Back Squat (5×3 OR 5×6-8 @30×1; rest 2 mins)
Metcon
B: Metcon (AMRAP – Reps)
8RFR:
40 sec. air squats
Rest 20 sec.
40 sec. pull ups
Rest 20 sec.
*Start w/ AMRAP strict pull ups, then switch to kipping in each round.
Score =lowest # of air squats + total # of strict pull ups
