09172019

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

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