CrossFit Twenty Pound Hammer – CrossFit


A: Back Squat (Build to a heavy single for the day in 6 sets)


B: Metcon (AMRAP – Reps)

20 minutes to complete 7 rounds for max reps:

Back squats at 60% of “A”

Ring dips

Do as many back squats as you can in one unbroken set, then as many ring dips as you can in one unbroken set, x 7 rounds. Not for time, but there is a 20 minute cap.

Record back squat weight to comments.

Scale to stationary dips or push ups.

Leave a Comment

Your email address will not be published.