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.
