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.
