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CrossFit Twenty Pound Hammer – CrossFit

Weightlifting

A: Push Press (5,5,5; rest 2-3 minutes)

All working sets should be very challenging – doesn’t have to be the same weight across, but pretty close.

Metcon

B: Split Jerk (3,3,3,3)

Goal is perfect reps!

C: Metcon (Time)

For time:

21-15-9

Deadlifts (185/135)

Burpees

RX+ = 225/155

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Contact us for details. -Monica and the Twenty Pound Hammer Team