CrossFit Twenty Pound Hammer – CrossFit
Metcon
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)
