09212019

CrossFit Twenty Pound Hammer – CrossFit

Weightlifting

A: Strict Press (5×3 OR 5×6-8 @30×1; rest 2 minutes)

AKA Military Press

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP18 w/ a partner:

5 hang power cleans

10 front rack forward lunges (total)

5 push press

Switch every 200m farmers carry.

RX = 95/65 BB, 53/35 KBs

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Contact us for details. -Monica and the Twenty Pound Hammer Team