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.
