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
