06262018

CrossFit Twenty Pound Hammer – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

On a running clock:

0-8 mins: AMRAP of

5 front squats

10/7 push ups

15 box jumps (24/20)

8-10 mins: REST

10-20 mins:

1 mile run

Rest in the remaining time

20-28 mins: AMRAP of

5 front squats

10/7 push ups

15 box jumps (24/20)

RX+ = ring dips, FS 155/105+

*Score = lowest # of rounds + reps from the AMRAPs

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