CrossFit Twenty Pound Hammer – CrossFit


A1: Weighted Pull-ups (5×3-5)

A2: Front Squat (5×1-2 @31×1)


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


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.

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