CrossFit Twenty Pound Hammer – CrossFit
Weightlifting
A: Metcon (Weight)
3 sets NFT:
Single arm DB/KB row x 8-12/side
1/2 kneeling bottoms up KB press x 8-10/side
*Scale to a regular KB press (not bottoms up), or reduce volume of the b/u press
**Score is DB/KB row weight
Metcon
B: Metcon (Calories)
In teams of 3, row as many calories as possible in 30 minutes.
P1 Row for cals
P2 Run 300m
P3 Rest
