CrossFit Twenty Pound Hammer – CrossFit
Weightlifting
A: Strict Press (2.2.2 x 4; rest 10 sec.; rest 1:30)
AKA Military Press
Metcon
B: Metcon (Time)
100 shoulder to overhead for time
EMOM, including the first minute:
7 box jumps (24/20)
RX = 115/75
RX+ = 135/95
C: Metcon (No Measure)
3 sets NFT:
15-20 banded face pulls
10-12 DB external rotations/side
