08092017

CrossFit Twenty Pound Hammer – CrossFit

Weightlifting

A: Sumo Deadlift (5×6-8)

Function: 4×10-12

Metcon

B: Metcon (Time)

For time:

25 Russian swings (70/53)

50 wall balls (20/14 to 10/9′)

1000m row

50 wall balls

25 Russian swings (70/53)

C: Tabata Double Unders (AMRAP – Reps)

0:20 double unders

0:10 rest

x 8 rounds

Score is lowest # of DUs in a round.

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