09282017

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

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