CrossFit Twenty Pound Hammer – CrossFit
Weightlifting
A: Clean and Jerk (15 minutes to find heaviest set of 5 TnG)
OK to pause in front rack, overhead, and at waist – but NO pausing on the ground.
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP6:
16 wall balls (20/14)
8 toes to bar
Rest 4 minutes
AMRAP6:
8 ground to overhead (95/65)
8 push ups
