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CrossFit Twenty Pound Hammer – CrossFit


A: Strict Press (5×5 OR 5×8-10 @30×1; rest 2 mins.)

AKA Military Press


B: Metcon (Time)

For time, with a partner:

1000m row

60 thrusters (45/35)

60 American swings (53/35)

60 pull ups

1000m row

Switch every 400m run. Score is time on the clock when the last 1000m row is completed, regardless of when the other person comes in from the run.

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