CrossFit Twenty Pound Hammer – CrossFit
Weightlifting
A1: Barbell Row (4×8-10 @21×1; supinated grip)
A2: Kettlebell Front Rack Carry (4x50m (farmers carry back))
Metcon
B: Metcon (Time)
For time:
40-30-20-10
American swings (53/35)
Burpees
400m run buy in to start each round
