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
