CrossFit Twenty Pound Hammer – CrossFit
Weightlifting
A: Clean (Clean pull + PC + HPC, 1+1+1, x 15-20 minutes)
Metcon
B: Death By Thrusters (AMRAP – Rounds and Reps)
Min 1 = 1 thruster
Min 2 = 2 thrusters
Min 3 = 3 thrusters
…etc. until you can no longer complete the number of thrusters in the minute
Score is completed rounds + additional reps into the next round
RX = 95/65
Finisher
C: Metcon (Time)
Accumulate 3 minutes hanging from a bar. Scale up by hanging in false grip or one arm. Scale down by accumulating 1-2 minutes. Score is total time to completion.
