CrossFit Twenty Pound Hammer – CrossFit


A: Close Grip Bench Press (2.2.2 x 4 sets; rest 10 sec.; rest 1:30-2:00)


B: Metcon (Weight)

20 minute grind:

16 heavy Russian swings

16 alternating gorilla rows (8/8)

100m suitcase carry (50/50)

Record swing weight

C: DB External Rotation (3×10/side @3010)

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top