09252017

CrossFit Twenty Pound Hammer – CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

In 8 minutes, get as far as you can into Flight Simulator:

5 unbroken DUs

10 unbroken

15

20



50



5

Score = total sets/rounds completed + additional reps into the next set (e.g. if you complete the round of 30 unbroken and get 18 in the set of 35, your score is 6+18)

B: Metcon (8 Rounds for time)

Every 3 minutes x 8 sets:

Run 400m

Scale to 250m run, 500m row, or alternate runs/rows.

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