CrossFit Twenty Pound Hammer – CrossFit
Warm-up
A: Warm-up (No Measure)
EMOM10:
Min 1 = 30 sec. COVP hold
Min 2 = 30 sec. hollow hold
Metcon
B: Metcon (Time)
For time, 90-60-30:
Air squats
Double unders
Finisher
C: Metcon (No Measure)
3 sets NFT:
10 Powell raise/side
10 glute wall slides/side
