03012018

CrossFit Twenty Pound Hammer – CrossFit

Warm-up

A: Warm-up (No Measure)

3-4 rounds NFT, grinder pace:

KB front rack carry x 50m/side

DB/KB reverse lunge x 8-10/side

Suitcase carry x 50m/side

FLR rings x 30-60 sec.

Weightlifting

B: Power Clean + Front Squat (15 minutes building to a tough complex of 1+1)

Focus on footwork.

Finisher

C: 30 sec. AirDyne (AMRAP – Reps)

30 sec. all out AirDyne for max calories.

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