08252017

CrossFit Twenty Pound Hammer – CrossFit

Weightlifting

A: Sumo Deadlift (5×4-6)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Death by wall balls (20/14) + burpees

Minute 1 = 1 wall ball + 1 burpee

Minute 2 = 2 wall balls + 2 burpees

Minute 3 = 3+3

Minute 4 = 4+4

…etc., until you can no longer complete all the work in the minute

Score = total completed rounds + additional reps into the next round

C: Metcon (No Measure)

1 minute slider plank walk

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