09092017

CrossFit Twenty Pound Hammer – CrossFit

Metcon

Metcon (AMRAP – Reps)

0 – 15 minutes:

AMRAP of

5 strict pull ups

10 burpee box jump overs (24/20)

15 DB front squats (50/30)

Switch every 200m run

15-25 minutes:

AMRAP of rowing (cals)

While partner holds high plank

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