02032020

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.