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)
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.