CrossFit Twenty Pound Hammer – CrossFit


A: Metcon (Weight)


Min 1 = 40 DUs

Min 2 = 4 power cleans*

Min 3 = 10 bar facing burpees

Right into part B (no rest in between).

* Tough but doable weight for the PCs. Think fairly quick singles. Score for the EMOM is PC weight.

RX+ = 50 DUs, 12 bar facing burpees

B: Metcon (Time)

Immediately following part A (timer keeps running, no rest), 3RFT:

40 DUs

4 PC @ “A” weight

10 bar facing burpees

RX+ = 50 DUs, 12 bar facing burpees

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