CrossFit Twenty Pound Hammer – CrossFit


A: Clean (Clean pull + PC + HPC, 1+1+1, x 15-20 minutes)


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


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.

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