01022018

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.

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