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)
