10192017

CrossFit Twenty Pound Hammer – CrossFit

Gymnastics

A: Strict Knees to Elbow (5-6 max sets, resting as needed between sets)

Can also work weighted strict toes to bar instead of the strict KTE.

Metcon

B: Metcon (Time)

For time:

2 rounds:

15 knees to elbow

15 burpees

800m run

2 rounds:

15 knees to elbow

15 burpees

Finisher

C: GHD Situps (Practice/skill work, not to fatigue)

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