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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.

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