11142019

CrossFit Twenty Pound Hammer – CrossFit

Weightlifting

A: Sumo Deadlift (5×5; rest 1:30-2:00)

Gymnastics

B: Strict Strength Practice: Muscle Up/Pull Up/Ring Dip (Work eccentric component of movement of choice.)

EMOM10:

Min 1 = 1-5 strict

Min 2 = 30 sec. hollow hold

Write which movement you worked on in comments.

Metcon

C: Metcon (Time)

For time:

21 toes to bar

90 double unders

15 toes to bar

60 double unders

9 toes to bar

30 double unders