CrossFit Twenty Pound Hammer – CrossFit


A: Metcon (Weight)

Every 10 minutes x 3 sets:

1000m row

40 walking lunge steps (total reps)

200m farmers carry

Score = FC weight per hand (not total)

B: Metcon (No Measure)

3 sets NFT:

10 kneeling Pallof press/side

10 med ball transfers

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