09182017

CrossFit Twenty Pound Hammer – CrossFit

Warm-up

A: Warm-up (No Measure)

3-4 sets NFT:

TGU x 3/side

Banded facepull x 10

KB good morning x 10

Weightlifting

B: Strict Press (5×2-4 @30×1)

AKA Military Press

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP10:

5 DB snatch L side (50/35)

10 OH walking lunge L side

5 DB snatch R side

10 OH walking lunge R side

50 double unders

D: DB External Rotation (3×8-12 @3011; RAN (Rest As Needed))

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