10052017

CrossFit Twenty Pound Hammer – CrossFit

Gymnastics

A: Metcon (No Measure)

EMOM10:

Minute 1 = 3-5 strict pull ups

Minute 2 = 3-5 strict dips

*Add weight if appropriate

**Scale up to ring dips or down to push ups as needed

B: Muscle-ups (10 minutes of skill work – not to fatigue)

Metcon

C: Metcon (Time)

With a partner, 3 rounds each:

250m row

Partner holds handstand

Rest 3 minutes

Then another 3 rounds each:

250m row

Partner holds two KBs in front rack position (53/35)

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