CrossFit Twenty Pound Hammer – CrossFit


A: Metcon (Weight)

4 rounds NFT:

TGU x 2/side

Bent over DB row x 8-10

V-ups x 10-15

Score is heaviest TGU

B: Metcon (Time)

2K row for time, rowing 30 seconds on/30 seconds off.

Score = total time.


C: Metcon (No Measure)

3-4 sets NFT:

Banded bicep curls x 15-20

Banded tricep push downs x 15-20

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