02202020

CrossFit Twenty Pound Hammer – CrossFit Warm-up A: Warm-up (No Measure) 3 rounds NFT: TGU x 3/side (light/moderate) KB windmill x 3-5/side KB pull over x 6-8 Weightlifting B: Dip Snatch (4×3; rest 1-2 minutes) Dip like you would for a push press; NO forward lean Gymnastics C: Strict Pull Ups (Accumulate 30 reps.)