CrossFit Twenty Pound Hammer – CrossFit
Weightlifting
A: Close Grip Bench Press (1RM or 3RM)
Compare to 2RM from 6/5.
Metcon
B: Metcon (Time)
6RFT:
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.
