CrossFit Twenty Pound Hammer – CrossFit
Metcon
A: Metcon (AMRAP – Reps)
In 1 minute:
4-6 deadlifts
7-12 push ups
Max ball slams in the remaining time
Rest 3 minutes
x 6 sets
Score = # of ball slams. Record # of push ups per round to notes.
B: Metcon (Weight)
4 rounds NFT:
5 kneeling plate half moons
30-45 sec. weighted forearm plank
Score = plank weight
