09072018

CrossFit Twenty Pound Hammer – CrossFit

Metcon

A: Metcon (Time)

2RFT:

30 renegade rows (total, alternating)

400m run

20 American swings (70/53)

400m run

10 deadlifts (275/185)

400m run

Finisher

B: Metcon (No Measure)

2-3 sets NFT:

Bicep curl 3×8-10 @3010; rest 30 sec.

Seated tricep extension 3×8-10 @2010; rest 30 sec.

Face pull 3×15-20 @2010; rest 1-2 minutes

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