CrossFit Twenty Pound Hammer – CrossFit


A1: Weighted Chin Up (4×3; rest 30 sec. – same weight across)

Supinated grip
Take 3 warm up sets to get to your working weight.

A2: Renegade Row (4×16-20; rest 1-2 minutes)


B: Metcon (AMRAP – Rounds and Reps)

20 minute grind:

6-8 KB snatches

50 ft. overhead carry

15-20 single arm swings

50 ft. suitcase carry

Do everything on R side, then all on L side. Ideally pick a weight you can do unbroken for each side.

Record KB weight to comments.

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