CrossFit Twenty Pound Hammer – CrossFit
A: Strict Muscle Ups (6×1-3)
Choose either strict muscle ups or strict pull ups. Work on muscle ups if you are already proficient at strict pull ups. Scale up by adding weight; scale down by working on the Ring Thing or toe spot MU.
A: Weighted Pull-ups (6×1-3)
Choose either strict muscle ups or strict pull ups. Work on pull ups if you cannot yet do 3 strict pull ups unassisted. Scale as needed.
B: Metcon (Time)
I go/you go, with a partner:
500m row x 10 total (5 each)