03192018

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

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