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
