CrossFit Twenty Pound Hammer – CrossFit
Metcon
Metcon (AMRAP – Reps)
0-10 minutes: AMRAP of
21 box jumps
15 wall balls
9 toes to bar
10-12 minutes: rest
12-22 minutes: run 1 mile/bike 3 miles, then rest in the remaining time*
22-32 minutes: AMRAP of
21 box jumps
15 wall balls
9 toes to bar
*Choose a distance that lets you complete the work in approx. 8 minutes, so you have 2 minutes to rest before the second AMRAP.
*RX includes finishing the run BEFORE the second AMRAP starts.
*Score = reps of AMRAP1 + AMRAP2.
