CrossFit Twenty Pound Hammer – CrossFit
Metcon
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.
