CrossFit Twenty Pound Hammer – CrossFit
Weightlifting
A: Front Squat (6×2; rest 2-3 minutes – build to 2RM for the day)
Metcon
B: Metcon (Time)
EMOM8:
Min 1 = 15 BJSD (24/20)
Min 2 = 15 American swings (53/35)
At the end of minute 8, right into 1RFT:
15 box jumps (24/20)
15 American swings (53/35)
Score is the 1RFT time.
RX+ = 30/24, 70/53
