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CrossFit Twenty Pound Hammer – CrossFit

Choose solo Lumberjack 20 OR team Lumberjack 20. Don’t do both!

Metcon

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here

Metcon (Time)

Lumberjack 20 (Team Version)

Except for the run, divide reps however you want with 1 partner, 1 person working at a time. 1 person runs at a time. Second runner *must* be in the door before you start the reps for the next movement.

20 deadlifts (225/155)

200m run – partner A

200m run – partner B

20 KB swings (70/53)

200m run – partner A

200m run – partner B

20 OHS (115/75)

200m run – partner A

200m run – partner B

20 burpees

200m run – partner A

200m run – partner B

20 CTB pull ups

200m run – partner A

200m run – partner B

20 box jumps (24/20)

200m run – partner A

200m run – partner B

20 DB squat cleans (45/30)*

200m run – partner A

200m run – partner B

*Or scale up 😉

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