12052017

CrossFit Twenty Pound Hammer – CrossFit

Weightlifting

A: Halting Snatch Grip Deadlift (4×3)

Straight sets or very small jumps. 1 sec. pause @ just off the ground, knee, high hang/”pockets”

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP8:

8 power snatch (95/65)

16 box jumps (24/20)

*Scale to power cleans/step ups

Gymnastics

C: Strict Pull Ups (30 strict pull ups for quality)

Any grip ok. Record time & how you broke them up to comments. 5 minute cap.

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