CrossFit Twenty Pound Hammer – CrossFit


A: Weighted Chin Up (6×2-4; rest 1 min. – same weight across all sets)

Supinated grip
Choose the heaviest weight you can do for 4 reps, then use that same weight for all working sets.

B: Metcon (Weight)

4 sets NFT:

KB/DB bent over row x 8/side @2012

KB pull through x 16-20 total

C: Metcon (No Measure)

3 sets NFT:

Bicep curl x 8-10 @2011

Banded face pull x 20

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