02242018

CrossFit Twenty Pound Hammer – CrossFit

Weightlifting

A: Metcon (Weight)

Build to a 5RM thruster within 5 sets each. Score = P1+P2 weight.

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP20:

12 thrusters

12 renegade rows/arm

12 burpees

12 wall balls (20/14)

12 sit ups

In two person teams, 1 person working at a time, alternating movements.

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