CrossFit Twenty Pound Hammer – CrossFit
Warm-up
A: Warm-up (No Measure)
3-4 rounds NFT:
8-10 BB good mornings @3010
8-10 push ups @3110
Metcon
B: Metcon (Time)
For time, 21-15-9:
Deadlifts (225/155)
Over the bar burpees
Assault Bike (calories)
Finisher
C: Warm-up (No Measure)
2-3 rounds NFT:
8-10 slider hamstring curls or 4-5 partner hamstring curls
Banded pigeon stretch as needed
