CrossFit Twenty Pound Hammer – CrossFit
Weightlifting
A: Thruster (Build to a tough set of 3 from the ground)
Metcon
B: Metcon (Weight)
EMOM12:
Minute 1 = 12 thrusters
Minute 2 = 15 box jumps (24/20)
Same weight across all sets, if you usually go RX on barbell workouts, aim for 100/70#.
RX is completing all the reps every set.
RX+ = DB thrusters @ 50/35 per hand.
C: Metcon (Time)
4RFT:
60 sec. FLR
15 sit ups
8 minute cap
