CrossFit Twenty Pound Hammer – CrossFit


Metcon (Time)

In teams of 4:

Relay 2K row

Base station


Base station

100 pull ups

Base station

200 jumping squats

Base station

800m run – all team members run together

Up to 2 people working at a time on the HSPU, pull ups, and jumping squats.

Base station: team members must rotate one exercise at a time after ALL members have completed their full 15 reps. The base station is completed once all team members have completed 15 reps of all 4 exercises:

Base Station = 15 kb swings (1.5pd/1pd), 15 thrusters (45#/33#), 15 sit-ups, 15 Box Jumps (24″/20″)

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