CrossFit Twenty Pound Hammer – CrossFit
Weightlifting
A: Deadlift (Build to a 1RM for the day; compare to 4/3.)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
1 min. max cals Assault Bike
Rest 2 minutes
AMRAP3:
12 burpees
24 wall balls (20/14)
Rest 2 minutes
1 min. max cals Assault Bike
Score is completed rounds in the AMRAP3 + all other additional reps.
