09272017

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

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