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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

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