08062018

CrossFit Twenty Pound Hammer – CrossFit

Metcon

A: Metcon (6 Rounds for time)

On a running clock:

@ 0:00 – run 800m

@ 5:00 – run 800m

@ 10:00 – run 400m

@ 13:00 – run 400m

@ 16:00 – run 250m

@ 18:00 – run 250m

20 minute cap

Scale to 600/300/200

Or 400/250/100

Weightlifting

B1: Rear Foot Elevated Split Squat (3×8-10/leg @3010)

B2: DB External Rotation (3×8-10/arm @3010)