09182019

CrossFit Twenty Pound Hammer – CrossFit

Warm-up

A: Double/Triple Under Practice (5 minutes)

Metcon

B: Metcon (Time)

Row 5000m/4000m for time.

Every 5 minutes (including at the start of the workout), get off and run 250m.

RX+ = 400m run every 5 minutes

Finisher

C: Metcon (No Measure)

3-4 rounds NFT:

16-20 alternating V-ups

20 banded deadbugs

50 ft. suitcase carry/side

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