CrossFit Twenty Pound Hammer – CrossFit
A: Warm-up (No Measure)
Using 1 kettlebell, take no more than 20 minutes to accumulate 50 reps/side of the following movements:
Single arm swing
Front rack walking lunge
Divide reps however you want, but reps must be the same for each movement (e.g. 10 swings/side, 10 lunges/side, 10 floor press/side).
Scale to 30 or 40 reps per side. Choose a weight that will allow you to do at least 10 of each movement unbroken. Err on the side of too light rather than too heavy, and you can increase weight as you go.
B: Clean pull + low hang power clean + power clean (EMOM12: 1+1+1)
1 clean pull + 1 low hang power clean + 1 power clean