CrossFit Twenty Pound Hammer – CrossFit


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

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