11152018

CrossFit Twenty Pound Hammer – CrossFit

Gymnastics

A: Metcon (No Measure)

15 minutes to practice:

1 min. handstand hold

30-60 sec. hollow hold

Metcon

B: Metcon (Time)

E3M x 4 rounds:

Run/row 250m

12 toes to bar OR 4 muscle ups

Right into 1RFT (3 minute cap):

Run/row 250m

12 toes to bar OR 4 muscle ups

Score = time for the last round only, but you have to do all the work in the preceding 4 rounds.

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