01092020

CrossFit Twenty Pound Hammer – CrossFit

Warm-up

A: Warm-up (No Measure)

Using 1 kettlebell at a light/moderate weight:

20 alternating single arm swings/snatches

100 ft. suitcase carry/side

20 alternating single arm swings/snatches

100 ft. front rack carry/side

20 alternating single arm swings/snatches

Weightlifting

B: Sumo Deadlift (5×1-3; rest 2-2:30)

Metcon

C: Metcon (Time)

For time:

40 double unders

15 KB swings

40 double unders

15 KB swings

40 double unders

RX = 88/70 Russian or 70/53 American. Record which option you chose to comments.

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