03162019

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

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