CrossFit Twenty Pound Hammer – CrossFit


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


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

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