11092017

CrossFit Twenty Pound Hammer – CrossFit

Warm-up

A: Warm-up (No Measure)

4 rounds NFT:

DB step ups x 16-20, alternating

Turkish get ups x 3/side

Good mornings x 8-10

Start light and add weight as you go. Can sub hip extensions for the good mornings.

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP5:

1 muscle up

10 split squat jumps

2 MUs

10 SSJ

3+10

4+10

5+20, 6+20…etc.

*Scale to pull ups x 3

C: Metcon (Time)

Max chin over bar hold.

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