CrossFit Twenty Pound Hammer – CrossFit


A1: Strict Pull Ups (5×5-10 (unweighted, pronated grip))

A2: Front Squat (5×2-4 @31×1)


B: Metcon (Time)

For time, with a 15 minute cap:

50 Russian swings (70/53)

40 burpee box jump overs (24/20)

30 V-ups

20 ring dips

10 strict pull ups

*Scale to tuck ups/sit ups, push ups, kipping pull ups/ring rows

**RX+++ do ring dips on high rings.

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