08052017

CrossFit Twenty Pound Hammer – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP30, with a partner:

50 calorie row

40 box jumps (24/20)

30 clean and jerks (115/75)

20 burpees

10 front squats (115/75)

Partners must work 30 sec. on, 30 sec. off — partner A works for 30 sec., then partner B works for 30 sec…for the duration of the workout.

RX+ = 30/24 box jumps and 135/95 C&J and FS…or heavier.

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