CrossFit Twenty Pound Hammer – CrossFit
Metcon
Metcon (Time)
With a partner, 8RFT:
9 front squats
250/200m row
14 alternating DB snatch
P1 does 9 front squats to start each round, then must hold the bar in the front rack position while P2 completes the row and DB snatches.
Then switch, so P2 does the front squats, then holds while P2 does the row and snatches.
If your partner drops the bar, stop rowing or DB snatching until they pick it back up.
