06072019

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.