CrossFit Twenty Pound Hammer – CrossFit


A: Close Grip Bench Press (1RM or 3RM)

Compare to 2RM from 6/5.


B: Metcon (Time)


12 renegade rows (total, alternating)

100m sprint

Rest 60 sec.

*No push up on the renegade rows. If you usually go RX/RX+, suggested weight (not RX weight) is 50/35 per hand.

**Score is time on the clock when you come in from the 6th run.

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top