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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)

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