02012018

CrossFit Twenty Pound Hammer – CrossFit Gymnastics A: Metcon (No Measure) Practice (10-15 minutes) 4-5 sets, NFT: Kip swings (for bar/ring MU) Russian dips/push ups B: Metcon (AMRAP – Reps) Training EMOM12: Min 1 = row 250/200m Min 2 = MU x 1-5 *Score = average # of MUs (if you got 5,5,2,0,0,0 your score …

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