11172017

CrossFit Twenty Pound Hammer – CrossFit

Gymnastics

A: Muscle-ups (10-15 minutes of skill work)

Metcon

B: Metcon (Time)

5-3-1-3-5 ring muscle ups

25-15-5-15-25 DB snatch (50/35)

Scale 1:

10-6-2-6-10 CTB pull ups

10-6-2-6-10 ring dips

25-15-5-15-25 DB snatch (50/35)

Scale 2:

10-6-2-6-10 pull ups/ring rows

10-6-2-6-10 push ups

25-15-5-15-25 DB snatch

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