CrossFit Twenty Pound Hammer – CrossFit
Gymnastics
A: Metcon (No Measure)
Muscle Up Skill Work
3-5 RFQ, choosing 2-3 of the following movements:
Muscle up negatives x 2-3
Toe spot MU x 3-4
Kipping MU drill x 3-4
Ring Thing x 4-5
*15 minutes
**MU Ninjas: strict or kipping MUs into a 10+ second negative, weighted MUs instead of Ring Thing, etc.
B: Metcon (AMRAP – Reps)
5 rounds for reps:
Max strict pull ups
Max kipping pull ups
2 minutes rest
*Score = total reps across all 5 rounds.
