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
