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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

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