CrossFit Twenty Pound Hammer – CrossFit
Weightlifting
A1: Strict Pull Ups (5×5)
A2: Front Squat (5×4-6 @31×1)
Metcon
B: Metcon (AMRAP – Reps)
AMRAP4:
15-12-9
Squat cleans (95/65)
Push ups
Max calorie row in the remaining time
Rest 4 minutes
AMRAP4:
15-12-9
Squat cleans (95/65)
Burpees
Max calorie row in the remaining time
Rest 4 minutes
AMRAP4:
15-12-9
Front squats (75/55)
Push ups
Max calorie row in the remaining time
Score = total calories
