CrossFit Twenty Pound Hammer – CrossFit
Metcon
A: Metcon (Weight)
4-5 sets NFT:
5 KB snatch/side
10 alternating pistols
60 sec. FLR
B: Metcon (AMRAP – Reps)
EMOM20:
Minute 1 = 10 burpees
Minute 2 = 10/8 calorie row
*Score = total reps across all rounds
**RX = completing all work in 30 seconds or less
***RX+ = 12/9 cal row in 30 seconds or less
