CrossFit Twenty Pound Hammer – CrossFit
Weightlifting
A: Barbell Split Squat (4×8-12/leg @2110 – 1 sec. pause at bottom each rep)
Front rack.
Newer athletes: aim for 10-12 reps.
Experienced lifters: aim for 8-10 reps.
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP15:
10 weighted step ups (total reps)
15 box jumps (24/20)
200m run
Record step up weight to comments.
Finisher
C: Handstand Hold (Accumulate 3 minutes in a handstand hold.)
For time
Wall or freestanding.
