08042017

CrossFit Twenty Pound Hammer – CrossFit

Metcon

Metcon (AMRAP – Rounds)

Aerobic Grinder, 5 rounds NFT:

Yoke carry or back rack hold x 30 sec.

Rope climb x 1-3

Wall balls x 10-15 (AHAP to 11/12′)

KB front rack carry x 100 ft.

Sled push x 100 ft.

AD sprint x 20 sec. AHAP

*Record weights, watts, etc. to notes

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