CrossFit Twenty Pound Hammer – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP20:
8 front rack forward lunges (total, alternating)
16 Russian swings
16/12 cal. bike or row
Finisher
B: Metcon (No Measure)
3 sets NFT:
8-10 bicep curls @3010; rest 30 sec.
50 ft. slider plank walk; rest 30 sec.
15-20 face pulls @2010; rest 1-2 minutes
