09282018

CrossFit Twenty Pound Hammer – CrossFit

Metcon

A: Metcon (AMRAP – Reps)

AMRAP16:

3 thrusters

3 American swings

1 strict chin up

6 thrusters

6 American swings

2 strict chin ups

9-9-3

12-12-4

15-15-5

18-18-6

21-21-7

…etc.

Choose weights that allow you to go unbroken at least through the round of 15.

Finisher

B: Metcon (No Measure)

3-4 rounds NFT:

8-10 Powell raise/side @3010

30 sec. star side plank/side

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