04242018

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.

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