CrossFit Twenty Pound Hammer – CrossFit
Weightlifting
A: Pendlay Row (4×6-10 @2111)
Metcon
B: Metcon (Time)
5RFT:
15 wall balls (20/14)
15 American swings (53/35)
250/200m row
RX+ = 30/20 WB, 70/53 KB
Finisher
C: Metcon (No Measure)
2-3 sets NFT:
8-12 DBER/side @3010
5-10 strict toes to bar or KTE
