02122018

CrossFit Twenty Pound Hammer – CrossFit

Weightlifting

A: Thruster (Build to a heavy 1 from the ground)

Base percentages for part B off your heaviest single.

Metcon

B: Metcon (3 Rounds for reps)

AMRAP5:

3 thrusters @ 85-90%

3 bar muscle ups

Rest 3 minutes

AMRAP5:

6 thrusters @ 70-75%

6 CTB pull ups

Rest 3 minutes

AMRAP5:

9 thrusters @ 50-60%

9 pull ups

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