CrossFit Twenty Pound Hammer – CrossFit


A: Warm-up (No Measure)

3 sets NFT:

KB front rack Russian step ups x 8-10/side

Pallof deadbug x 20 (10/10)


B: Barbell Split Squat (4×4-8/leg @2110)

Front rack.


C: Metcon (Calories)

AMRAP16 with a partner:

Max cals Assault Bike

100-200m farmers carry

One person bikes while the other carries. Switch after each carry. You pick how far you carry each round.

Record FC weight to comments.

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