CrossFit Twenty Pound Hammer – CrossFit


A: Metcon (Weight)

30 minute grind:

15 burpees AFAP

200m farmers carry AHAP

100 ft. plate push

3-5 x DeFranco ab complex*

Score FC weight per hand (not total)

*DeFranco ab complex = 5 V-ups, 5 hip ups, 10 alternating toe touches (5/5)

B: Metcon (No Measure)

Tabata star side plank (scale to side plank)

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