CrossFit Twenty Pound Hammer – CrossFit


A: Metcon (Time)

For strength, with a 10 minute cap:

50 strict pull ups + 50 push ups, partitioning the reps however you want.

RX+: unpartitioned

B: Metcon (Time)

For time, with a partner:

800m run/1K row

400m run/500m row

250m run/250m row

400m run/500m row

800m run/1K row

How does this work?

3,2,1,GO — you run 800m while your partner rows 1K. When you’re both done, switch, so your partner runs 800m while you row 1K. Continue in that fashion until you have completed all the work.

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