CrossFit Twenty Pound Hammer – CrossFit


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.

C: Knees To Elbow (Accumulate 30 STRICT knees to elbow for quality.)

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