CrossFit Twenty Pound Hammer – CrossFit
Weightlifting
A: Overhead Kettlebell Complex (5 sets/side, alternating sides – rest as needed.)
1 KB/DB snatch
1 TGU (top to top)
1 windmill
1 OHS
Complete each set unbroken.
B: Deadlift (Build to a heavy single for the day within 6 sets.)
Metcon
C: Metcon (AMRAP – Reps)
AMRAP20:
1 min. max deadlifts @ 50% of “B”
1 min. max AbMat sit ups
1 min. row (calories)
100m single arm farmers carry (50m/side)
*Reps = deadlifts + sit ups + calories
