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)
