CrossFit Twenty Pound Hammer – CrossFit


A: Weighted Pull Up (2.2.2 x 4 sets; rest 10 sec.; rest 1-1:30)

Pronated grip.


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.

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