01102018

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

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top

NOW OFFERING FULLY REMOTE, INDIVIDUALLY DESIGNED PROGRAMS. GET IN TOUCH WITH US TO START THE CONVERSATION!

Contact us for details. -Monica and the Twenty Pound Hammer Team