CrossFit Twenty Pound Hammer – CrossFit
Weightlifting
A1: Weighted Dip (4×6-10 – stationary or ring dips)
A2: Strict Toes-To-Bar (4×6-10 – t2b or hanging windshield wipers)
Metcon
B: Metcon (Time)
10RFT, resting after each round:
Rounds 1-2:
5 burpees
100m run
Rest 30 sec.
Rounds 3-4:
10 burpees
250m run
Rest 60 sec.
Rounds 5-6:
15 burpees
400m run
Rest 90 sec.
Rounds 7-8: same as 3-4
Rounds 9-10: same as 1-2
Score is total time.
