08142017

CrossFit Twenty Pound Hammer – CrossFit

Weightlifting

A: Thruster (5,5,3,3,3; rest 2-3 minutes)

From a rack.

Function: 5×5

Metcon

B: Metcon (AMRAP – Reps)

AMRAP3:

21 cal. row

21 over the erg burpees

Max thrusters (65/45)

Rest 3 minutes

AMRAP3:

18 cal. row

18 over the erg burpees

Max thrusters (75/55)

Rest 3 minutes

AMRAP3:

15 cal. row

15 over the erg burpees

Max thrusters (95/65)

Rest 3 minutes

AMRAP3:

12 cal. row

12 over the erg burpees

Max thrusters (115/75)

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