CrossFit Twenty Pound Hammer – CrossFit


A: Goblet Squat (10, 10, 10, 20 – building to a 20RM)

Goal is 90# or 1/2 bodyweight.


B: Metcon (Weight)

5-6 rounds NFT:

KB clean & press, 1+3

Sled push x 100 ft AFAP (180/135)

Kneeling keg lift x 5-10/side

Score KB weight (per hand, not total).

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