CrossFit Twenty Pound Hammer – CrossFit
A: Metcon (AMRAP – Rounds and Reps)
In 8 minutes, get as far as you can into Flight Simulator:
5 unbroken DUs
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:
Scale to 250m run, 500m row, or alternate runs/rows.