CrossFit Twenty Pound Hammer – CrossFit
Weightlifting
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)
Metcon
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.
