12282017

CrossFit Twenty Pound Hammer – CrossFit

Gymnastics

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.

Metcon

B: Metcon (Time)

I go/you go, with a partner:

500m row x 10 total (5 each)

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