CrossFit Twenty Pound Hammer – CrossFit
Metcon
A: Metcon (AMRAP – Rounds and Reps)
AMRAP10:
4 CTB pull ups
12 Russian swings
240m row
Rest exactly 5 minutes before “B.”
RX+ = 2 ring MUs & 70/53+
Scale to 6 chin over bar pull ups
B: Metcon (AMRAP – Rounds and Reps)
AMRAP10:
8 burpees to plate
16 wall balls (20/14)
200m run
