CrossFit Twenty Pound Hammer – CrossFit
Weightlifting
A: Strict Press (5×3 or 5×6-8, @30×1)
AKA Military Press
Metcon
B: Metcon (Time)
For time:
750m row
21 handstand push ups
500m row
15 handstand push ups
250m row
9 handstand push ups
Finisher
C: Metcon (No Measure)
2-3 sets NFT:
15 band pull aparts
15 banded face pulls
