08012019

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

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