01252020

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.