CrossFit Twenty Pound Hammer – CrossFit
Metcon
A: Metcon (Time)
For time, 21-15-9:
Hang power snatch
Wall balls (20/14)
RX = 95/65
RX+ = 115/75
8 minute cap.
B: Metcon (AMRAP – Rounds)
4 rounds NFT:
10 strict KTE
20 single arm KB front rack step ups, alternating legs
30 sit ups
*Step ups = alternate front rack side each round
