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
