CrossFit Twenty Pound Hammer – CrossFit
Weightlifting
A: Strict Press (5×3-5)
AKA Military Press
B1: Single Arm DB Push Press (3×5-7/side @50×0)
B2: Push-ups (@30×1, 3xmax up to 15)
Metcon
C: Metcon (Time)
AMRAP5:
Handstand hold or plank hold
30 sit ups every time you break
Score = total time spent in HS or plank hold (pick one and stick with it the entire time, don’t alternate holds)
