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CrossFit Twenty Pound Hammer – CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP24:

120 wall balls (20/14)

90 box jumps (30/24)

60 chest to bar pull ups

30 ball slams AHAP

Finisher

B1: Pike Ups (3×10-15)

On rower, Swiss ball, or sliders.

B2: DB External Rotation (3×10-12 @3010)