CrossFit Twenty Pound Hammer – CrossFit
Metcon
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.
Finisher
C: Metcon (No Measure)
3-4 sets NFT:
Banded bicep curls x 15-20
Banded tricep push downs x 15-20
