CrossFit Twenty Pound Hammer – CrossFit
Weightlifting
A1: Strict Pull Ups (5×5-10 (unweighted, pronated grip))
A2: Front Squat (5×2-4 @31×1)
Metcon
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.
