CrossFit Twenty Pound Hammer – CrossFit
Metcon
Metcon (Time)
In teams of 4:
Relay 2K row
Base station
60 HSPU
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″)
