CrossFit Twenty Pound Hammer – CrossFit
Weightlifting
A: Weighted Pull Up (2.2.2 x 4 sets; rest 10 sec.; rest 1-1:30)
Pronated grip.
Metcon
B: Metcon (Weight)
4-6 rounds NFT:
3 heavy power cleans (not TnG)
100 ft. unloaded sled push AFAP
100 ft. carry (yoke, front rack, farmers, etc.)
Score power clean weight.
