CrossFit Twenty Pound Hammer – CrossFit
Warm-up
A: Warm-up (No Measure)
3 sets NFT:
50 ft. bottoms up KB carry/side
20 band pull aparts
Gymnastics
B: Strict Pull Ups (4×8-10; rest 60-90 sec.)
Metcon
C: Metcon (Time)
For time:
100 wall balls (20/14 to 10/9′)
800m run
50 knees to elbow
