09062018

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.

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top

NOW OFFERING FULLY REMOTE, INDIVIDUALLY DESIGNED PROGRAMS. GET IN TOUCH WITH US TO START THE CONVERSATION!

Contact us for details. -Monica and the Twenty Pound Hammer Team