CrossFit Twenty Pound Hammer – CrossFit
Weightlifting
A: Overhead Squat (5×3 @31×1, building in weight)
Metcon
B: Metcon (Time)
5RFT:
7 strict pull ups
15 wall balls
Rest 1 minute
1:15 cap on each round, score it total time after 5 rounds.
Scale up by adding weight to pull ups (weight vest, DB, etc.), heavier WB to a higher target.
C: 30 sec. AirDyne (AMRAP – Reps)
30 sec. all out AirDyne for max calories.
