CrossFit Twenty Pound Hammer – CrossFit
Metcon
Metcon (Time)
With a partner, dividing the work however you want:
30-20-10
Hang power cleans (75/55)
Box jumps (20/24)
Row (calories)
21-15-9
Hang power cleans (105/75)
Box jump overs (24/20)
Row (calories)
15-10-5
Hang power cleans (135/95)
Box jumps (30/24)
Row (calories)
9-7-5
Hang power cleans (165/115)
Box jump overs (30/24)
Row (calories)
RX+ weights = 105/75, 135/95, 165/115, 185/135
