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.
