CrossFit Twenty Pound Hammer – CrossFit
Weightlifting
A1: Weighted Pull-ups (5×3-5)
A2: Front Squat (5×1-2 @31×1)
Metcon
B: Metcon (2 Rounds for reps)
AMRAP15: pull ups
Max strict, then kipping in each set
Buy in for each set of pull ups = 250/200m row
Score:
1st round = # of strict pull ups
2nd round = # of kipping pull ups
C: Metcon (Time)
2 minutes per side to accumulate AMSAP (As Many Seconds As Possible) of star side plank. Do all on R side first, then all on L.
Scale to side plank.
