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
