11012019

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